Giggles&Glutes Podcast

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 results
00:52 — What the scale actually measures
01:18 — Your weight is more than just fat
02:24 — Muscle vs. fat
03:15 — What is body recomposition?
04:06 — The progress you can feel
04:36 — Water, glycogen and scale fluctuations
05:24 — Your cycle, stress, sleep and digestion
06:06 — Why we don’t love BMI
07:29 — Can you be “overweight” and still be healthy?
08:38 — The “skinny fat” conversation
09:18 — Why body composition matters
09:32 — Understanding body fat percentage
10:07 — Why women need body fat
11:10 — What is a healthy body-fat range?
11:51 — Why lower body fat isn’t always better
12:18 — Extreme weight loss and GLP-1 medications
13:31 — When weight loss starts making you feel unhealthy
14:30 — Stop chasing the lowest number
15:02 — Better ways to measure progress
15:44 — Why energy is a major sign of progress
16:07 — What your real goal should be
16:33 — Same weight, different body = progress
16:47 — Final thoughts
Disclaimer :
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

Let’s get to know each other!
Hello! 
Welcome back to another episode of Giggles&Glutes. 
Everyone is talking about run clubs… but are they really about running?
In this episode of Giggles & Glutes, we dive into why run clubs, walking groups, Pilates classes and other social fitness communities are growing faster than ever. We explore how technology and AI have changed the way we live, why so many adults struggle to make new friends, and why movement has become one of the easiest ways to build meaningful relationships.
We also share our own experiences of moving countries, feeling isolated, and how creating communities through fitness has completely changed our wellbeing.
Whether you’re already part of a fitness community or you’ve been thinking about joining one, this episode might be the sign you’ve been waiting for.
In this episode we discuss:
Why run clubs have exploded worldwide
The rise of walking clubs and social fitness
AI vs genuine human connection
Why making friends as an adult is so difficult
Why community is becoming part of wellness
How movement improves both physical and mental health
Why belonging may be the biggest wellness trend of the decade
If you enjoyed today’s episode, don’t forget to subscribe, leave a review, and share it with someone who needs a little encouragement to get out there and move.
Disclaimer
The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical, nutritional, or mental health advice. Always consult with a qualified healthcare professional before making changes to your exercise, nutrition, or lifestyle routine. The opinions shared are based on our own experiences and current understanding at the time of recording.
Time Stamps

00:00 – Welcome back to Giggles & Glutes
00:20 – Why run clubs are suddenly everywhere
01:35 – Is AI making us crave more human connection?
03:30 – Technology can’t replace genuine relationships
06:20 – Why people really join run clubs
07:55 – Making friends as an adult is harder than we expected
09:20 – The new definition of wellness
10:00 – Donaé’s experience of loneliness after moving countries
11:00 – How AI helps our businesses (without replacing people)
12:10 – Why movement will always bring people together
14:20 – Paddle, Pilates and the future of social fitness
16:30 – Putting our phones down and reconnecting
17:20 – Why belonging is the biggest wellness trend
18:00 – Final thoughts and why this is your sign to join a fitness community
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

Let’s get to know each other!
Welcome back to Giggles & Glutes! We’re so happy you’re here.
Whether you’re listening on a walk, driving to work, or squeezing us into your day, thank you for tuning in.
Today’s episode is all about something incredibly simple, yet incredibly powerful: walking.
For years, walking was seen as something we just did to get from A to B. It wasn’t considered “real exercise” by a lot of people. But lately, it’s become one of the biggest movements in health and wellness, and for good reason.
Today we’re talking about why walking is making such a comeback, the science-backed benefits behind it, why it’s one of the best habits for long-term health and longevity, and how adding more steps into your day could have a bigger impact than you think.
So lace up your shoes or keep walking if you’re already out and let’s get into it.
The information shared in this podcast is for educational and entertainment purposes only and is not intended to replace medical advice. Always consult a qualified healthcare professional before making changes to your exercise routine.
TIMESTAMPS :
00:00 – Welcome Back
Catch-up and introduction to today’s episode.

02:15 – Why Walking Is Having a Moment
How walking has gone from being overlooked to becoming one of the biggest wellness trends.

10:30 – The Health Benefits of Walking
Why this simple form of movement can improve cardiovascular health, mental wellbeing, mobility, recovery, and longevity.

19:45 – Why More Isn’t Always Better
Why you don’t need intense workouts every day to be healthy, and how walking complements strength training.

29:15 – Walking for Your Mind
How getting outside, slowing down, and walking regularly can reduce stress and improve your mood.

37:00 – Making Walking Part of Your Lifestyle
Simple ways to increase your daily steps without feeling like it’s another workout.

44:00 – Final Thoughts
Why walking is one of the most underrated forms of exercise and why it’s here to stay.
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

Let’s get to know each other!
HELLO! Welcome back to another episode of Giggles and Glutes, with your hosts Zoe and Donae
In Part 3 of our Cold Plunge Series, we’re diving into the research specifically surrounding women.
Can cold plunges affect your menstrual cycle? Should you avoid them before your period? Do they help with menopause symptoms? And why does social media make it seem like there’s only one right answer?
We unpack what the current science actually says, separate the myths from the facts, and discuss why learning to work with your body not against it is one of the healthiest things you can do.
Whether you’re a regular cold plunger or you’ve never stepped into an ice bath, this episode will help you make a more informed decision based on your body and your goals.
Time Stamps
00:00 – Welcome back & what today’s episode covers
01:00 – Why research on women is more complex than research on men
03:15 – How your menstrual cycle may influence cold plunge tolerance
05:20 – Learning to listen to your body instead of pushing through
06:45 – Every woman’s period experience is different
08:00 – Cold plunges, PMS & menopause: What does the research say?
10:15 – Hot flushes, sleep and mood improvements
11:45 – Has this series changed the way we think about cold plunges?
13:15 – Why social media isn’t always the best source of health advice
15:30 – Who should avoid cold plunges?
17:15 – How to safely start cold plunging as a beginner
20:00 – The biggest lesson from this series
22:00 – Final science recap
23:30 – We’d love to hear your thoughts!
Disclaimer

The information shared in this episode is for educational and informational purposes only and should not be considered medical advice.
We are fitness professionals sharing current research and our own experiences, but we are not medical doctors. Always consult your healthcare provider before making changes to your health routine, especially if you are pregnant or have cardiovascular disease, hypertension, circulation disorders, or any underlying medical condition.
Remember that everyone’s body is different. What works for one person may not work for another.
Key Takeaways

Women’s responses to cold exposure can vary throughout the menstrual cycle due to normal hormonal fluctuations.
Cold plunges may feel more challenging during the luteal phase when progesterone naturally raises body temperature.
Some observational studies suggest regular cold-water swimming may improve mood, sleep, anxiety and certain PMS or menopausal symptoms, but more high-quality research is still needed.
Cold plunges are a recovery tool not a requirement and should support your goals rather than become another wellness obligation.
Listening to your body is not a lack of discipline; it’s an important part of long-term health and performance.
If your goal is muscle growth, avoid using cold plunges immediately after every strength training session.
Cold plunges are not a magic solution for fat loss or hormone balance.
Beginners should ease into cold exposure gradually rather than jumping straight into freezing temperatures.
If you have underlying medical conditions or are pregnant, seek medical advice before trying cold water immersion.
The best health decisions are rarely black and white consider your goals, stress levels, recovery, and how your body feels.
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

Let’s get to know each other!
HELLO! Welcome back to another episode. 
In Part 2 of our cold plunge series, we’re diving into what the research actually says about ice baths. Are they really the recovery miracle social media claims? Can they help build muscle? Do they burn fat or boost your metabolism?
We unpack the science behind inflammation, muscle recovery, brown fat, metabolism, and why context matters when deciding whether cold plunges belong in your routine.
As always, we’re separating evidence from internet hype while keeping things practical and relatable.

Timestamps

00:00 – Welcome back & recap of Part 1
00:30 – Why do people actually use cold plunges?
01:05 – Personal experiences with recovery
01:45 – Recovery vs feeling recovered
02:10 – Why inflammation isn’t always a bad thing
03:05 – Can cold plunges reduce muscle growth?
04:15 – Is too much of a good thing actually harmful?
05:00 – When cold plunges might actually make sense
06:15 – Recovery days, competitions & performance
07:00 – The biggest myth: Do cold plunges burn fat?
08:00 – Social media misinformation & weight-loss trends
09:45 – Brown fat explained
11:30 – Does cold exposure boost your metabolism?
13:45 – Why the calorie burn is much smaller than people think
15:00 – Cold plunges are a tool—not a shortcut
16:00 – Why the fundamentals matter more
18:50 – Men vs women: Do we respond differently?
20:10 – Part 3 teaser: Should women approach cold plunges differently?
Disclaimer
The information discussed in this episode is for educational and informational purposes only and should not be considered medical advice. Research on cold exposure—particularly in women—is still evolving. Individual responses vary based on health status, training goals, medications, and medical conditions.
Always consult your healthcare provider before beginning cold exposure therapy, especially if you have cardiovascular conditions, Raynaud’s disease, uncontrolled high blood pressure, are pregnant, or have other underlying health concerns.

Key Takeaways
Cold plunges may help reduce soreness and improve the feeling of recovery after intense exercise.
Feeling recovered isn’t always the same as physiological recovery.
Some inflammation is essential for muscle repair and growth.
Regular ice baths immediately after strength training may reduce some long-term muscle-building adaptations.
If hypertrophy is your primary goal, avoid making cold plunges an after-every-workout habit.
Cold plunges can be useful after endurance events, competitions, or when rapid recovery is more important than muscle growth.
Cold exposure activates brown fat, but the increase in calorie burn is relatively small.
Cold plunges do not replace a calorie deficit for fat loss.
Any temporary increase in metabolism from cold exposure is modest and should not be relied upon for weight loss.
Social media often exaggerates small scientific findings into miracle solutions.
The foundations of health and fitness remain:Consistent training
Adequate protein
Quality sleep
Stress management
Good nutrition

Recovery tools like cold plunges, saunas, supplements and red-light therapy are exactly that—tools. They work best when built on a solid foundation.
Emerging research suggests women may respond differently to cold exposure than men, which we’ll explore in Part 3.

Don't forget to follow us on Instagram to stay up to date with new releases. 
Thank you for being here 

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