Giggles&Glutes Podcast
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!
Giggles&Glutes Podcast
Escape Diet Culture: 5 Steps to Heal Your Relationship with Food
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
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👩🏽⚖️ 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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