Giggles&Glutes Podcast

Zoë Müller and Donaé Marinus
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  • Fitness
  • Updated Weekly

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!

  1. 3d ago

    Time to move on | Final episode

    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. 🥂

  2. Oct 2

    Knowing When It’s Time to Let Go | Giggles & Glutes — Semi-Finale

    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

  3. Sep 25

    Is salt really the enemy?

    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.

  4. Sep 21

    Fruit sugars vs. Added sugars

    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.

  5. Aug 28

    Cannabis & Fitness: Does It Actually Improve Your Performance?

    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. Support the show 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

    Cannabis & Fitness: Does It Actually Improve Your Performance?

  6. Aug 21

    Fat Freezing: The Truth About What It Can Actually Do

    Let’s get to know each other! Hello! and welcome to another episode of Giggles and Glutes.  We have missed you. Fat freezing is everywhere  but what does it actually do? In this episode of Giggles & Glutes, we’re having an honest conversation about fat freezing, also known as cryolipolysis. We break down the science behind the treatment, what it can realistically achieve, and why it’s important to understand the difference between body contouring and weight loss. But this conversation goes deeper than the treatment itself. We talk about what happens when you’re frustrated with your body, feel like your progress is taking too long, and start looking for a faster solution. We share a very honest conversation about body image, guilt, cosmetic treatments, fitness expectations and the pressure to constantly change the way we look. Fat freezing can reduce fat in a targeted area  but it won’t teach you how to train, nourish your body, build consistency, manage emotional eating or create sustainable habits. So is fat freezing a scam? No. Is it a magic solution? Also no. We explore when a treatment like this might make sense, why expectations matter, and why changing your body and changing your behaviour are two very different things. Ultimately, this episode is about making informed choices without judgement  and asking ourselves a bigger question: what are we actually trying to fix? If you’ve ever considered fat freezing, felt frustrated with your progress, or found yourself searching for the next quick fix, this conversation is for you. 🎧 Listen now and let us know what you think. DISCLAIMER The information shared in this episode is intended for general educational and informational purposes only. It is not medical advice, diagnosis, treatment or a substitute for advice from a qualified healthcare professional. Fat freezing (cryolipolysis) is a cosmetic procedure, and individual results, risks and suitability can vary. If you are considering fat freezing or any other cosmetic treatment, speak to a qualified medical professional or appropriately licensed provider to determine whether it is suitable for you. The views and experiences shared in this episode are our own and are not intended to tell anyone what they should or should not do with their body. Always make decisions about your health and body based on your individual circumstances and professional medical advice. Key takeaways Fat freezing actually works but it has a specific purpose. Cryolipolysis is designed to reduce fat in a targeted area, not cause significant overall weight loss.Body contouring isn’t the same as fat loss. Fat freezing can change the treated area, but it doesn’t improve fitness, build muscle or create healthier habits.Cosmetic treatments aren’t inherently good or bad. They can be a personal choice when someone understands what the treatment can and can’t do.The problem comes when treatments are marketed as replacements for healthy habits.Changing your body and changing your behaviour are two different things. A treatment can alter your appearance without changing the behaviours that contributed to your current body composition.Quick fixes become especially appealing when we’re frustrated. When progress feels slow, we’re naturally more vulnerable to promises of faster results.Treating the symptom doesn’t necessarily address the cause. Fat freezing won’t solve emotional eating, inconsistent training, poor nutrition or a lack of routine.Healthy habits create the foundation. Strength training, nutrition, sleep, stress management and consistency are what create sustainable lifestyle changes.You don’t need to judge people for choosing cosmetic treatments. The important thing is having realistic expectations and making an informed decision.The bigger question isn’t always “Will this get rid of the fat?” Sometimes it’s “Why do I feel like I need this?”Your body reflects what you repeatedly do. Sustainable results come from behaviours you can continue, not from repeatedly searching for the next shortcut.The goal doesn’t always have to be “skinny.” Feeling strong, capable, confident and comfortable in your body can be a much more meaningful goal. Support the show 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

    Fat Freezing: The Truth About What It Can Actually Do

  7. Aug 14

    You Don’t Have to Optimize Your Entire Life

    Let’s get to know each other! In this episode of Giggles & Glutes, we chat about the pressure to constantly optimize every part of our lives  from hitting 10,000 steps and tracking our calories to perfect morning routines, supplements, workouts and everything in between. We explore how social media has created unrealistic expectations around what a “healthy” and “productive” life should look like, and how easily self-improvement can turn into self-pressure. Just because someone online appears to have the perfect routine doesn’t mean you need to replicate their lifestyle. We also talk about why fitness should support your life, not consume it. Missing a workout, enjoying a takeaway, eating birthday cake or taking a few days off doesn’t erase your progress. True consistency is about what you do most of the time, not being perfect every single day. Most importantly, this episode is a reminder that your health should make your world bigger, not smaller. Your fitness should give you the energy to travel, spend time with the people you love, enjoy experiences, laugh, explore and actually live your life. Because at the end of the day, the goal isn’t to create the perfect routine it’s to create a healthy life that you genuinely enjoy living.  Disclaimer This podcast is for educational and informational purposes only and is not intended to replace professional medical, nutritional, psychological, or fitness advice. Everyone’s health, fitness level, circumstances, and goals are different. Always consult an appropriately qualified healthcare or fitness professional before making significant changes to your exercise, nutrition, or health routine. ⏱️ Timestamps 00:00 — Welcome back to Giggles & Glutes 00:07 — From fitness communities to the pressure to optimize 00:43 — The endless wellness checklist 01:20 — When wellness starts feeling like a full-time job 01:39 — When self-improvement becomes self-pressure 02:08 — The influence of social media on our expectations 02:30 — The unrealistic “perfect lifestyle” online 03:14 — Comparing yourself to fitness professionals 03:59 — You’re only seeing five minutes of someone’s day 05:15 — When content creation becomes someone’s job 06:13 — Fitness should support your life, not consume it 06:30 — Making your training fit into your actual life 07:19 — Life happens — and that’s okay 07:42 — Fitness as the spice to life 07:56 — You can enjoy cake, holidays and going out 08:54 — One workout or takeaway won’t ruin your progress 10:09 — The pressure of having the “perfect routine” 10:34 — Your habits should fit into your life 11:17 — Why simpler is often better 12:56 — Health should make your world bigger, not smaller 13:22 — What people will actually remember about you 14:01 — Take care of your body AND love your life 14:10 — Final thoughts & outro 🔑 Key Takeaways Fitness should support your life, not consume it. Your workouts, nutrition and wellness habits should give you more energy and confidence to enjoy your life — not make your world smaller.Self-improvement can easily become self-pressure. Wanting to improve yourself is positive, but constantly feeling like you’re not doing enough is a different story.Social media isn’t showing you the whole picture. You’re seeing carefully selected moments of someone’s life, often created specifically as their job. Don’t compare your everyday reality to someone else’s highlight reel.You don’t need an elaborate wellness routine. You don’t have to wake up at 5am, train, hit 10,000 steps, meditate, journal, cold plunge, track every metric and take 15 supplements to be healthy.Consistency doesn’t mean perfection. One missed workout, takeaway, slice of cake or bad night’s sleep isn’t going to undo months of healthy habits. What you do most of the time matters most.Make fitness fit your life. Your training schedule should accommodate your work, family, social life, holidays and responsibilities — not force your entire life to revolve around the gym.Less can be more. Especially for beginners, building a simple routine that you can consistently maintain is often much more effective than trying to do everything at once.Health should make your world bigger. Being healthy should give you the energy to travel, laugh, spend time with people you love, try new things and experience life.Don’t let fitness become your entire identity. Fitness is something you do. It doesn’t have to be everything you are.Don’t forget to actually live. At the end of the day, the memories that matter aren’t going to be how perfectly you hit your macros. They’re going to be the people you loved, the laughs you had and the experiences you created.Support the show 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

    You Don’t Have to Optimize Your Entire Life

  8. Aug 11

    WHY YOU'RE NOT MAKING PROGRESS IN THE GYM

    Let’s get to know each other! Hello! Welcome back to another episode of Giggles & Glutes.  In this episode, we’re talking about one of the most frustrating parts of fitness: when the number on the scale doesn’t change, but your body looks and feels completely different. We break down why scale weight doesn’t tell the full story, the difference between muscle and fat, what body recomposition actually means, and how water, glycogen, stress, sleep, digestion and your menstrual cycle can all influence your weight. We also discuss BMI, body-fat percentage, why women need adequate body fat, why chasing the lowest possible number isn’t always healthy, and why building muscle should be a bigger focus when it comes to long-term health and fitness. Most importantly, we talk about how to measure progress beyond the scale, including your strength, energy, measurements, photos and how you actually feel in your body. If your weight hasn’t changed but your body looks and feels different, that isn’t a problem — that’s progress. Timestamps 00:00 — Why the scale isn’t changing despite seeing results00:52 — What the scale actually measures01:18 — Your weight is more than just fat02:24 — Muscle vs. fat03:15 — What is body recomposition?04:06 — The progress you can feel04:36 — Water, glycogen and scale fluctuations05:24 — Your cycle, stress, sleep and digestion06:06 — Why we don’t love BMI07:29 — Can you be “overweight” and still be healthy?08:38 — The “skinny fat” conversation09:18 — Why body composition matters09:32 — Understanding body fat percentage10:07 — Why women need body fat11:10 — What is a healthy body-fat range?11:51 — Why lower body fat isn’t always better12:18 — Extreme weight loss and GLP-1 medications13:31 — When weight loss starts making you feel unhealthy14:30 — Stop chasing the lowest number15:02 — Better ways to measure progress15:44 — Why energy is a major sign of progress16:07 — What your real goal should be16:33 — Same weight, different body = progress16:47 — Final thoughtsDisclaimer : The information shared in this episode is for general educational and informational purposes only. This content is not intended to constitute medical, nutritional or professional healthcare advice. Everyone's body, health, hormones, training history and nutritional needs are different. Information discussed about body composition, body fat, BMI, weight loss, nutrition, medications and health conditions should not be used to diagnose, treat or prevent any medical condition. If you have concerns about your weight, body composition, menstrual cycle, nutrition, medications or overall health, please consult a qualified healthcare professional. The views and opinions expressed in this episode are those of the hosts and are intended to encourage education and conversation. This episode should not replace personalised advice from a qualified professional. Support the show 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

    WHY YOU'RE NOT MAKING PROGRESS IN THE GYM
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About

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!

Information

  • Creator
    Zoë Müller and Donaé Marinus
  • Years Active
    2024 - 2026
  • Episodes
    85
  • Rating
    Clean
  • Copyright
    © Zoë Müller and Donaé Marinus
  • Show Website
    Giggles&Glutes Podcast