Giggles&Glutes Podcast

And just like that, three years of Giggles & Glutes comes to an end. 🤍

It’s a little surreal to be writing this, because what started as an idea became something so special to us. Over the past three years, we’ve shared conversations, laughs, lessons, and so many moments that we’ll always look back on with gratitude.

To everyone who has tuned in, listened, shared an episode, supported us, or simply been part of this journey in some way, thank you. Thank you for giving us your time, for growing alongside us, and for allowing us to share a little piece of ourselves with you.

As we close this chapter, we’re choosing to look back with full hearts rather than sadness. How lucky are we to have created something we can look back on so fondly? How lucky are we to have had three years of conversations, connection, and memories through this little podcast of ours?

We’re incredibly proud of what we’ve built, grateful for the season we’ve had, and excited for everything that lies ahead. Sometimes, the most beautiful thing we can do is recognise when a chapter has run its course, appreciate what it gave us, and trust what’s waiting on the other side.

So, this isn’t just a goodbye. It’s a thank you, a celebration of everything Giggles & Glutes has been, and a little reminder that endings can make room for beautiful new beginnings.
You can follow us on instagram
@zeefit18 and @donae_marinus

Thank you for being here for the past three years. It has meant more than you know.

With so much love and gratitude,
Donaé & Zoe 🤍

Here’s to the next chapter. 🥂

Hello! Welcome back to the semi-finale episode of Giggles & Glutes
Sometimes, letting go doesn't mean something wasn't worth having. Sometimes it simply means you've grown, you've entered a new season, and you're ready for something different.
In this semi-finale episode of Giggles & Glutes, Donaé and Zoe have a raw and honest conversation about endings, change, outgrowing things, and the uncomfortable space between what was and what's next.
They talk about what it really means to know when it's time to let go, why leaving something doesn't mean you failed, the fear that can come with stepping into the unknown, and why you don't have to make your past wrong just because you're ready to move forward.
They also open up about bringing Giggles & Glutes into a new chapter and reflect on everything this podcast has given them — the conversations, the memories, the growth, and the connection.
If you're currently navigating a change in your own life, this episode is your reminder that you don't need to have everything figured out. Sometimes you just need to trust yourself enough to take the next step.
You can love something, be grateful for it, and still know it's time to let it go.
Here's to endings, new beginnings, and whatever comes next. 🤍

TIMESTAMPS :
00:00 — Welcome to the Semi-Finale
Why this episode feels different and what today’s conversation is really about.
01:15 — The Different Seasons of Life
How we change, grow, and move through different seasons.
04:00 — When You Outgrow Something
Why outgrowing something doesn’t mean it was ever wrong for you.
06:45 — Knowing When It’s Time to Let Go
The difference between giving up and consciously letting go.
09:30 — Talking About Giggles & Glutes
Reflecting on the podcast and why ending this chapter feels so emotional.
12:30 — The Fear of What’s Next
Why uncertainty can make moving forward so difficult.
15:00 — You Don’t Have to Make Your Past Wrong
Learning to appreciate previous versions of yourself without needing to stay there.
17:15 — What We’re Taking With Us
The lessons, memories, confidence and connection the podcast has given us.
19:00 — If You’re Going Through a Season of Change
A message for anyone who is struggling to let go or take their next step.
21:00 — Final Thoughts & Goodbye
Donaé and Zoe reflect on the journey and look toward what’s next.
22:30 — Until Next Time 🤍
A final message to the Giggles & Glutes community.

#GigglesAndGlutes #NewBeginnings #LettingGo #PersonalGrowth #LifeLessons #NewChapter

Welcome back to Giggles & Glutes! 🎙️
Last week, we talked about sugar and how quickly individual foods can become demonised. This week, we’re turning our attention to another ingredient that has had a pretty terrible reputation over the years:
For years, we’ve been told that salt causes bloating, water retention, high blood pressure and heart disease so naturally, many of us have learnt to think that less salt automatically means healthier.
Sodium is an essential nutrient that your body needs for fluid balance, nerve signalling and muscle function. And when we add exercise, sweating, heat and electrolytes into the conversation, things get even more interesting.
In this episode, we’re breaking down what sodium actually does in the body, how much we need, what happens when intake gets too low, why more isn’t automatically better, and why active women may need to think about sodium a little differently.
And, of course, we come back to one of the biggest messages we’ve tried to share throughout Giggles & Glutes:
Context matters.
Reducing excessive sodium intake and trying to eliminate sodium completely are two very different things.
So before you throw away your salt shaker or start putting electrolytes into every drink you own give this episode a listen. 😂
As we get closer to the end of Giggles & Glutes, we’re bringing these final episodes back to what this podcast has always been about:

No extremes. No fear-mongering. Just information, context and a little bit of common sense.
🎧 Listen now on Spotify, Apple Podcasts and wherever you go. 

00:00 — Welcome back to Giggles & Glutes Introducing today’s topic: salt and sodium.
01:00 — Why does salt have such a bad reputation? High blood pressure, heart disease, bloating and water retention.
02:30 — Sodium vs salt: what’s the difference? Why sodium on a nutrition label isn’t the same thing as the total amount of salt in a food.
04:00 — What does sodium actually do? Fluid balance, nerve signalling, muscle contractions and normal cellular function.
06:00 — Sodium and exercise Why sodium becomes particularly relevant when you’re sweating.
08:00 — Not everyone sweats the same Why two people doing the same workout can have completely different electrolyte needs.
09:30 — Should active women be taking electrolytes? When electrolyte replacement may actually make sense — and when it probably isn’t necessary.
12:00 — Why sodium recommendations aren’t one-size-fits-all Population recommendations vs individual circumstances.
14:00 — Can you have too little sodium? Why “less” isn’t automatically better.
16:00 — Salt and heart health What the conversation around sodium, blood pressure and cardiovascular health actually looks like.
18:00 — The electrolyte wellness trend Do you really need electrolytes in everything?
20:00 — Salt and the scale Why a salty meal can make your weight increase temporarily without you gaining body fat.
22:00 — Potassium: the forgotten electrolyte Why we shouldn’t look at sodium in isolation.
24:00 — Your overall diet matters Processed foods, takeaway meals, sauces and where most dietary sodium actually comes from.
26:00 — When you should follow medical advice Sodium restrictions, medical conditions and why individual medical advice takes priority.
28:00 — Stop labelling individual ingredients as “good” or “bad” The bigger nutrition lesson behind the episode.
30:00 — The Giggles & Glutes philosophy Moving away from fear-based fitness and nutrition advice.
31:30 — The final Giggles & Glutes episodes Reflecting on the podcast and what these final episodes mean.
33:00 — Thank you for listening Closing out the episode.

Welcome back to Giggles & Glutes! 🎙️
Today, we’re talking about one of the most confusing topics in nutrition: SUGAR
More specifically, we’re breaking down the difference between the sugar naturally found in whole fruit and added or free sugars found in things like sweets, sugary drinks, honey, syrups and fruit juice.
Because somehow, in 2026, we’re still having to defend bananas and berries from the internet. 🍌
We’re getting into what sugar actually is, whether fructose really is something you need to fear, why fruit juice isn’t the same as eating whole fruit, whether sugar makes you gain body fat, how to think about food labels, and—most importantly why you absolutely do not need to be scared of fruit.
So grab a coffee, settle in, and let’s clear up some of the nutrition nonsense together.

Timestamp
00:00 | Welcome to Giggles & Glutes
00:16 | A big announcement: the podcast is winding down
02:22 | Why our final episodes are tackling common nutrition myths
03:17 | 🍌 The great sugar debate: fruit vs added sugar
05:25 | What actually is sugar?
06:37 | Why all carbohydrates don’t affect your body in exactly the same way
07:35 | The importance of fibre, water and the whole-food package
08:45 | Fructose: should you actually be worried?
11:07 | Fruit vs sweets: aren’t they both just sugar?
13:41 | Why whole fruit is different from sugary foods
14:27 | Fruit juice: why it isn’t the same as eating fruit
16:57 | Added sugars vs free sugars
17:39 | 🍯 Honey, maple syrup & the “natural sugar” misconception
20:50 | Dates & dried fruit: healthy, but context matters
22:37 | Does sugar actually make you gain body fat?
25:39 | How much sugar should you actually eat?
27:45 | Understanding sugar on food labels
28:57 | Should you avoid fruit because of its sugar?
30:13 | The big takeaway: fruit is not the enemy 🍓
31:59 | Why nutrition shouldn’t take over your life
32:54 | Thank you for being part of Giggles & Glutes
33:11 | 🍌 Justice for the bananas

Disclaimer: The information shared in Giggles & Glutes is for general educational and informational purposes only. It is not intended to replace individual medical, nutritional, or professional advice. Everyone’s health, nutritional needs and circumstances are different. If you have a medical condition, specific dietary requirements, or concerns about your health or nutrition, speak with a qualified healthcare professional or registered dietitian for personalised advice.

Let’s get to know each other!
HELLO! welcome back to another episode of Giggles &Glutes. 
Cannabis and fitness is a conversation that has exploded in recent years. From athletes openly discussing cannabis use to social media claiming it can make your workouts better, there are plenty of opinions but what does the research actually say?
In this episode of Giggles & Glutes, we dive into the science behind cannabis, exercise and the endocannabinoid system. We break down the difference between THC and CBD, explore why cannabis interacts with a system that already exists within our bodies, and ask the big question: Can cannabis actually improve your athletic performance?
We also unpack research looking at runners who exercised after using cannabis and discovered an interesting distinction: people may enjoy exercise more or perceive it as less uncomfortable, without actually becoming faster or stronger.
So, is cannabis a performance enhancer, or could it simply change the way exercise feels?
And this is only Part 1  next week, we’re diving into cannabis and recovery, sleep, muscle soreness and muscle growth.

TIMESTAMPS :
00:00 — Welcome to Giggles & Glutes
 What we’re discussing and why cannabis & fitness has become such a big conversation.

01:10 — Why Are We Talking About Cannabis & Fitness?
 The rise of cannabis discussions among athletes, runners and fitness communities.

02:41 — What Is the Endocannabinoid System?
 An introduction to the body’s natural endocannabinoid system and what it does.

04:13 — Cannabis & the Human Body
 How cannabinoids interact with receptors that already exist within our bodies.

05:55 — How Cannabis Research Began
 How the discovery of THC ultimately helped scientists uncover the endocannabinoid system.

06:59 — THC vs CBD: What’s the Difference?
 Understanding the two major cannabinoids and why they can produce different experiences.

07:44 — Does Cannabis Improve Exercise Performance?
 What the current research actually tells us about strength, power, endurance and speed.

08:23 — Why Do People Feel Like It Helps?
 Exploring why people may genuinely believe cannabis improves their workouts.

08:32 — Cannabis & Running: What Does the Research Say?
 Looking at research on runners who exercised after using cannabis.

09:22 — Feeling Better ≠ Performing Better
 The biggest takeaway: enjoying exercise more doesn’t necessarily mean you’re performing better.

09:36 — What We Actually Know So Far
 What the evidence supports — and where the research is still limited.

10:26 — Next Week: Cannabis & Recovery
 Can cannabis help with sleep, muscle soreness, recovery and muscle growth?

10:48 — Subscribe & Share
 Don’t miss Part 2 of our cannabis & fitness series.
Key Takeaways
🧠 Your body naturally has an endocannabinoid system that plays a role in processes including mood, appetite, sleep, stress and pain.
🌿 Cannabis didn’t create the endocannabinoid system — cannabinoids from cannabis interact with receptors that already exist in our bodies.
THC and CBD are different compounds and can produce very different effects.
🏋️ Current research does not provide strong evidence that cannabis improves athletic performance.
🏃 Cannabis may change how exercise feels without necessarily improving how you perform.
😊 Some research suggests cannabis may increase exercise enjoyment and reduce perceived discomfort.
📈 Enjoyment and performance are two different outcomes — something can make a workout feel better without making you stronger, faster or fitter.
🔬 Cannabis and the endocannabinoid system remain an interesting and growing area of exercise and health research.
🎙️ The goal isn’t to tell listeners whether they should or shouldn’t use cannabis, but to help them understand the evidence and make informed decisions.
DISCLAIMER :
This podcast is intended for general educational and informational purposes only and is not medical, health, fitness or legal advice. The information discussed reflects research and understanding available at the time of recording and should not be interpreted as a recommendation to use cannabis, THC, CBD or any other substance.
Cannabis can affect individuals differently and may carry health, medication, impairment, dependency and legal considerations. Laws surrounding cannabis also vary by country and jurisdiction. Always consider your individual circumstances and speak with a qualified healthcare professional before using cannabis for medical, fitness or recovery purposes. If you are an athlete, you should also check the rules of your relevant sporting organisation regarding prohibited substances.

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