Hey hey babes! In this episode of Giggles&Glutes, we’re clinking glasses—but also breaking down what alcohol really does to your workouts, recovery, gains, and fat loss progress. 😵‍💫

Whether you’re a tequila queen 👑, red wine romantic 🍷, or “only on holidays” drinker, this one’s for you. We’re unpacking the truth behind booze and body goals—without judgment, just juicy facts and hilarious stories (including that one night Zoë cried over a closed McDonald’s 😂).

✨ Learn how alcohol:

•Slows muscle growth

•Affects hormones

•Disrupts sleep and recovery

•Triggers cravings and stalls fat loss

•Hijacks your decision-making like a toddler in a candy store

We’re not saying “never drink again”—we’re showing you how to drink smarter and still honour your goals.

⏰ Timeline:

00:00 – Welcome + what’s today’s tea?

01:25 – Calories in common alcoholic drinks

05:47 – Alcohol vs. your muscle recovery

09:12 – Why alcohol messes with hormones & hydration

12:44 – Booze, bad sleep & broken gains

16:35 – Fat loss, cravings & “breaking the seal”

20:41 – Funny drunk stories (McDonald’s meltdown alert)

26:18 – Smart tips for drinking without ruining progress

32:02 – Our fave low-calorie drinks & social tips

35:15 – Final thoughts: Balance, boundaries, and booty priorities

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💬 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.

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Instagram: https://www.instagram.com/giggles.glutes/
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In this episode of Giggles & Glutes, Zoë and Donaé dive deep into two major players in women’s health: dairy and fiber. 🧀🥑

First up: dairy. They break down how it can affect women’s bodies — from bloating to hormonal shifts — while also celebrating its benefits like calcium and gut-loving probiotics. You’ll hear practical advice for navigating dairy sensitivities without feeling restricted, and why personalized nutrition always wins.

Next, it’s all about fiber! Zoë and Donaé unpack why fiber is essential for digestion, hormone balance, blood sugar control, and overall energy. They share easy, sustainable ways to boost your fiber intake without overhauling your entire diet.

Whether you’re Team Cheese or Team Chia, this episode will leave you feeling more confident and empowered to fuel your body in a way that works for you. 🌟

⏰ Timeline:

00:00 – Welcome to Giggles and Glutes

00:35 – Understanding Dairy and Its Effects

03:09 – Benefits of Dairy

04:33 – Managing Dairy Sensitivity

06:21 – Transition to Fiber

07:02 – Importance of Fiber for Women

08:56 – Tips to Increase Fiber Intake

13:47 – Final Thoughts and Encouragement

📺 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

💜Disclaimer:💜

In this episode, we reference public speculation regarding Lizzo’s weight loss and the use of Ozempic. However, it is important to clarify that Lizzo has publicly denied using Ozempic or any other weight loss medication. Our discussion is based on broader conversations in the media and is not intended to make definitive claims about her personal health choices.

Interview with Lizzo about her weightless:

https://www.today.com/health/diet-fitness/lizzo-weight-loss-rcna168539

In this powerful episode of Giggles & Glutes, Zoë and Donaé dive into two hot topics: Lizzo’s weight loss transformation and the buzz around Ozempic, followed by a deep dive into micronutrients and why they’re essential for women’s health.

We kick things off with some honest talk around celebrity weight loss, body positivity, and the controversial conversation around health at every size. Is it possible to promote self-love and still want to lose weight? We unpack it all.

Then, we shift gears and focus on micronutrients – the vitamins and minerals your body needs to function at its best. Learn about:

•What micronutrients are and why they matter

•The most common deficiencies in active women

•Signs your body might be missing key nutrients

•Food sources to boost your intake naturally

•Practical nutrition tips to help you “eat the rainbow” every day

Whether you’re struggling with low energy, poor recovery, or mood swings, your micronutrient intake might be the missing piece. We also share personal stories, answer listener questions, and challenge YOU to upgrade your plate.

⏰ Timeline:

00:00 – Introduction & Celebrity Gossip

08:17 – Diving into Micronutrients

10:30 – What Are Micronutrients?

12:26 – Common Deficiencies in Women

12:43 – Personal Experiences with Deficiencies

15:05 – Food Sources of Micronutrients

29:14 – Tips for Getting More Micronutrients

32:22 – Conclusion & “Eat the Rainbow” Challenge

📺 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

If you’re starting your fitness journey and wondering whether to track calories or macros first, this episode is for you. In today’s Giggles & Gains podcast, Zoë and Donaé break down the difference between calories and macronutrients (protein, carbs, and fats), and explain how each impacts fat loss, muscle gain, energy levels, and body composition.

👉 Whether your goal is weight loss, building lean muscle, or simply improving your nutrition, this episode covers:

•What are calories and macros?

•Why tracking only calories might stall your progress

•How macronutrients affect performance, recovery, and hunger

•Tips for tracking macros without stress

•How to balance tracking with real life (and not lose your mind)

✅ Perfect for beginners, intermediate lifters, and anyone confused by the calorie vs macro debate.

🎯 Learn when to prioritize calorie tracking, when macros matter more, and how to use both to reach your fitness goals faster and smarter.

⏰ Timeline:

00:00 – Intro: Calories vs. Macros

01:53 – Understanding Calories and Macros

03:49 – The Pitfalls of Only Tracking Calories

06:50 – Why Macros Matter More for Fat Loss and Muscle

14:26 – Easy Tips for Macro Tracking

22:09 – Final Thoughts and What To Track First

🔥 JOIN OUR FREE LIVE CLASS:

At the end of the episode, we reveal the date for our next free live online strength workout — beginner and intermediate friendly. Don’t miss it!

📺 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

Want to lose fat, gain muscle, and still enjoy your food?

In this episode of Giggles & Glutes, Zoë and Donaé reveal exactly how to build a balanced plate that supports your fitness goals—without dieting extremes or overthinking every meal.

Whether you’re new to fitness or tired of guessing what to eat, this episode is packed with easy, actionable tips to help you create meals that fuel your body and taste amazing.

You’ll learn how to:

•Create a high-protein plate that supports fat loss and muscle gain

•Use the 80/20 rule to enjoy your food and stay on track

•Balance macros (protein, carbs, fats, fiber) without tracking apps

•Understand the difference between eating to lose fat vs build muscle

•Avoid common nutrition mistakes women make when trying to “eat clean”

This is the perfect episode for women who want real results without the BS. ✨

⏰ Timeline:

00:00 – Intro: What is a Balanced Plate?

01:15 – The 80/20 Rule: Flexibility That Works

04:08 – Macros 101: Protein, Carbs, Fats & Fiber

06:43 – How to Build a Balanced Plate (Step-by-Step)

08:53 – Eating for Fat Loss vs Muscle Gain

13:35 – Mindful Eating & Portion Hacks

23:44 – Final Tips + Community Love

🔥 26TH APRIL - JOIN OUR FREE LIVE CLASS:
Live online GLUTE workout — beginner and intermediate friendly. Don’t miss it!

📺 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

Want to eat better, feel stronger, and finally understand what your body needs?

In this episode, Zoë and Donaé break down the essential nutrients your body needs to thrive — from macronutrients (protein, carbs, fats & alcohol) to micronutrients (vitamins & minerals). 🧠💪

You’ll learn:

✅ What macronutrients are and why they matter

✅ The truth about carbs and fats (spoiler: they’re not the enemy!)

✅ How alcohol impacts your progress

✅ Why micronutrients are crucial for energy, mood & immune support

✅ Real-life nutrition tips you can start using today

Whether you’re looking to lose fat, build muscle, or just feel your best, this episode gives you the nutrition basics to help you get results — without the fluff.

⏰ Timeline:

00:00 – Intro & what to expect

00:41 – What are macronutrients?

02:20 – All about protein

03:00 – Are carbs bad?

05:34 – Understanding fats

07:10 – Alcohol & your body

08:58 – Why macros matter

12:53 – What are micronutrients?

15:38 – Everyday tips for better nutrition

24:37 – Exciting announcement: FREE live workout class! 🎉

🔥 JOIN OUR FREE LIVE CLASS:

At the end of the episode, we reveal the date for our next free live online strength workout — beginner and intermediate friendly. Don’t miss it!

🦋 Follow for more no-BS fitness tips! 🦋

💬 COMMENT BELOW:

What’s one thing that’s always confused you about nutrition? We’d love to help!

👍 Like, Subscribe & Hit the Bell for more weekly fitness, health, and mindset episodes from Giggles & Glutes!

👩🏽‍⚖️ 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

In this episode of Giggles and Glutes, Donaé and Zoë dive deep into the world of protein powder—a topic many women are curious (and sometimes confused) about. Is protein powder really necessary for women? What type should you use? And what are the real benefits and drawbacks?

They unpack why protein is essential for muscle repair, hormone production, fat loss, and overall health—especially for women who often struggle to meet daily protein needs through food alone.

The episode breaks down the different types of protein powders—including whey, plant-based, soy, and collagen—and how to choose one that fits your body, goals, and lifestyle. Donaé and Zoë also get real about potential downsides like bloating and digestive issues, and offer practical advice for avoiding them.

Whether you’re new to supplements or just want to make smarter nutrition choices, this episode will help you feel informed, confident, and empowered in your fitness journey.

⏰ Timeline:

00:00 – Welcome to Giggles and Glutes

00:12 – Is Protein Powder Essential?

02:58 – Why Women Need Protein

05:50 – Benefits of Protein Powder

08:17 – Downsides of Protein Powder

12:07 – Choosing the Right Protein Powder

14:06 – Different Types of Protein Powders

18:37 – Protein Intake Recommendations

21:56 – Conclusion and Final Thoughts

🦋 Follow for more no-BS fitness tips! 🦋

👩🏽‍⚖️ 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

Is creatine just for men? Absolutely not! In this episode of Giggles and Glutes, Zoe and Donae break down everything women need to know about creatine—from its benefits and safety to debunking common myths. With more women curious about this powerful supplement, we answer the biggest questions:

✅ Does creatine make you bulky?

✅ How does it impact energy, performance, and recovery?

✅ Is it safe during pregnancy?

✅ Can it support brain health and long-term wellness?

Zoe shares her personal experience with creatine, including its role in women’s fitness, muscle building, and hormonal balance. Whether you’re an athlete or just starting your health journey, this episode will give you the evidence-based insights to decide if creatine is right for you.

⏰ Timeline:

00:00 – Introduction & Episode Overview

00:10 – Why Women Should Consider Creatine

00:34 – Common Myths & Misconceptions

02:04 – Real Benefits of Creatine for Women

02:44 – Personal Experiences & Success Stories

05:25 – Creatine & Muscle Growth: Fact vs. Fiction

08:26 – Brain Health, Recovery & Longevity Benefits

11:51 – How to Supplement Creatine the Right Way

16:15 – Is Creatine Safe During Pregnancy?

19:47 – Final Thoughts & Important Safety Tips

21:33 – Wrap-Up & How to Connect with Us

💬 Have you tried creatine? Let us know in the comments or DM us on Instagram! Don’t forget to like, subscribe, and share if you found this helpful!

👩🏽‍⚖️ 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.

👩🏽‍🏫 Sources & References

• Kreider et al., 2017. “International Society of Sports Nutrition Position Stand: Safety and Efficacy of Creatine Supplementation in Exercise, Sport, and Medicine.” Journal of the International Society of Sports Nutrition.

• Gualano et al., 2021. “Creatine Supplementation in Women: A Review.” Nutrients Journal.

• Ellery et al., 2016. “Creatine and Pregnancy: Potential Implications for Fetal and Neonatal Health.” Placenta Journal.

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