Giggles&Glutes Podcast

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
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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.
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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.
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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.

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Thank you for being here 

Support the show
Hang out with us on our socials!

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Let’s get to know each other!
Hello! welcome back tyo another episode of Giggle and glutes 
Everyone seems to be jumping into ice baths but are cold plunges actually as beneficial as social media claims, especially for women?
In Part 1 of this episode, we unpack the science behind cold water immersion, discuss why cold plunges have become such a huge wellness trend, and explore what the current research actually says.
We talk about:
What happens inside your body during a cold plunge.
The difference between healthy stress and harmful stress.
Why mental resilience plays such a big role.
The concept of your “stress bucket.”
Whether women should approach cold exposure differently from men.
Why context matters more than following trends.
If you’ve ever wondered whether cold plunges are worth adding to your routine or if you’re simply curious about the science this episode is for you.
Part 2 is coming soon where we dive even deeper into recovery, hormones, performance and practical recommendations.
Timestamps
00:00 – Welcome back & today’s topic
00:20 – The Instagram video that sparked this discussion
01:20 – Our personal experiences with cold plunges
03:25 – Social media claims vs scientific evidence
05:00 – What actually qualifies as a cold plunge?
07:50 – What happens to your body when you first get in?
10:30 – Is the stress response actually a bad thing?
12:20 – Controlled stress vs uncontrolled stress
13:25 – Understanding your “Stress Bucket”
16:30 – The problem with trying every wellness trend
18:20 – Why context matters in your own routine
19:30 – The biggest benefit supported by research
22:45 – Wrapping up Part 1

Disclaimer
The information shared in this podcast is intended for educational and informational purposes only and should not be considered medical advice. We are not doctors, and the views discussed are based on current research, professional experience, and personal opinions.
Always consult a qualified healthcare professional before making changes to your health, exercise, or recovery routine especially if you have cardiovascular conditions, are pregnant, have underlying medical conditions, or are taking medication.
Remember that everyone’s body is different. What works for one person may not be appropriate for another.
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