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
5 Metabolism Lies Keeping You Stuck (and What Actually Works)
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 recap
01:15 Why we’re talking metabolism
02:20 What metabolism actually is (your body’s engine)
03:18 Common “boost your engine” claims we hear
04:02 Myth #1: “Six small meals boost metabolism”
06:05 TEF explained + why protein wins
08:10 Meal frequency vs. total daily intake (what matters)
09:35 Practical tip: build plates protein-first
11:02 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 meals
16:10 Late-night, high-protein options that help
17:05 Myth #3: “Endless cardio speeds metabolism”
18:55 Muscle = BMR engine (why lifting matters)
21:10 EPOC, HIIT, walking for recovery
23:05 Programming: 2–4 strength + 1–2 HIIT weekly
24:10 Audience check-in + thumbs-up request
24:35 Myth #4: “Fat-burning foods/supps melt fat”
27:05 Caffeine/green tea = tiny, temporary effects
28:40 Spend on shoes, dumbbells, groceries instead
29:28 Sleep target for women (7–9 hrs)
30:05 Myth #5: “Metabolism plummets with age”
32:10 Stability from 20–60, sarcopenia & lifestyle
34:05 Strength + protein to protect metabolism
35:08 Caution chat: GLP-1s & informed decisions
37:00 Real-life habit timelines (complex vs simple)
38:10 The 5 truths recap
39:10 CTA: subscribe + next video pointer
39:40 Outro
📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes
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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