In this episode, we dive into one of the most misunderstood yet critical aspects of ultra racing: hydration. Join Fred as he unravels the complexities of fluid intake, debunking old myths and offering practical guidelines for both hot and cold conditions. Discover why hydration and fueling should be treated as separate dials, and learn how to tailor your hydration strategy to enhance performance without risking health. Whether you're a seasoned racer or new to the ultra scene, this episode is packed with insights to keep you moving efficiently and safely. Tune in for expert advice and a chance to ask your burning questions in our interactive Q&A session.

Tom Evans and Ruth Croft’s fueling strategies at UTMB 100 miles — broken down into real numbers and lessons you can use. We also compare what Tour de France riders do and how terrain-timed fueling beats “hourly fueling.”

Takeaways: gut training progression, carb ceilings, heat vs cold strategies, and practical race-day tactics.

👉 Coaching: mindfulrunner.co.za

Join us as we dive into the extraordinary life of Lodelia Kombrink, a powerhouse who seamlessly balances podium finishes in ultra marathons with the demands of motherhood and a full-time career. Discover how she harnesses her inner strength to conquer challenges both on the trail and at home. This inspiring conversation is a testament to the power of perseverance and planning. Don't miss Lodelia's insights on redefining what's possible for women everywhere. Tune in and be inspired!

And here’s your challenge: take one step this week toward the thing you’ve been telling yourself there’s no time for. Because if Lodelia can find a way — maybe you can too.

Dive into the inspiring world of Mari, where art and adventure intertwine. In this episode, Mari shares her journey of blending creativity with her love for running, revealing how each step is a new stroke on the canvas of life. Tune in to explore the parallels between her artistic endeavors and her adventurous spirit, and find motivation to pursue your own passions.

In Episode 4 of Second Gear with Debbie, we dive into what it takes to train smart through perimenopause and menopause—and why it’s so different from the mainstream advice.

Discover:

• Why strength training is non-negotiable

• How to use intervals without burning out

• The purpose behind your runs

• What recovery really looks like in midlife

📝 Download the free 7-Day Sample Workout Plan here

This companion guide gives you a ready-to-use week of training that supports your energy, muscle, bones, and mood. It’s the perfect complement to today’s episode.

🎙️ Brought to you by Debbie van der Linde—running coach, sports nutritionist, and certified menopause coach.

#SecondGearWithDebbie #MenopauseFitness #TrainingThroughMenopause #PerimenopauseWorkout #RunStrongMidlife

In this episode of Second Gear with Debbie, the conversation delves into the intricate relationship between nutrition and brain health, particularly focusing on the ketogenic diet and its benefits for women navigating menopause. Debbie discusses practical dietary strategies to enhance mental clarity, manage energy levels, and improve overall well-being. The episode emphasizes the importance of understanding food choices and their profound impact on both mental and physical health, encouraging listeners to empower themselves through knowledge and mindful eating.Chapters00:00Navigating Menopause: Thriving Through Change02:20The Impact of Nutrition on Mental Health02:23The Power of Food as Information03:21Metabolic Health and Brain Function03:59Chronic Inflammation and Its Effects04:59Dietary Recommendations and Controversies05:57The Ketogenic Diet Explained07:01Connecting Diet to Menopause and Running07:31What Action can we take?08:02Strategies for Managing Menopausal Symptoms08:55Running performance and Recovery09:04Enhancing Running Performance Through Diet10:10Empowerment Through Dietary Knowledge10:30Takeaways11:50Conclusion and Call to ActionDownload your free copy of 'Guide to Ketogenic Foods' at this link

In this episode, we explore the groundbreaking work of Dr. Lisa Mosconi and her book The Menopause Brain, which reframes menopause as a neurological transition—not just a hormonal one. From brain fog to memory lapses and mood swings, you’ll learn how estrogen fuels your brain and what you can do to support brain health through perimenopause and beyond.

💬 If this episode resonates with you, please like, comment, and share.

🔔 Don’t forget to subscribe for more conversations that support midlife women in motion.

📅 Book a coaching call with Debbie:

🎧 Also available on Spotify and Apple Podcasts.

#MenopauseBrain #SecondGearWithDebbie #MidlifeHealth #BrainFog #Perimenopause #WomenInMidlife #MindfulRunner

In the inaugural episode of Second Gear, host Debbie shares her personal journey through perimenopause and aims to create a supportive community for women experiencing this transition. She discusses the importance of understanding the symptoms of perimenopause, the significance of tracking these symptoms, and the various treatment options available, including hormone replacement therapy (HRT) and alternative remedies. The episode emphasizes empowerment through knowledge and encourages women to take control of their health during this phase of life.

Takeaways

• This podcast is dedicated to women navigating perimenopause and postmenopause.
• Debbie shares her personal experiences and insights as a coach and runner.
• Perimenopause is a gradual transition, not a sudden onset.
• Symptoms can vary widely, and tracking them is crucial.
• There are over 60 symptoms associated with perimenopause.
• Educating yourself is the first step in managing symptoms.
• HRT can significantly improve quality of life for many women.
• Alternative remedies can provide complementary support.
• Empowerment through knowledge is key to thriving during this transition.
• Women are stronger than they think and can navigate these changes successfully.

Chapters

00:00 Welcome to Second Gear

01:53 Understanding Perimenopause

03:33 Tracking Symptoms Effectively

05:11 Common Symptoms of Perimenopause

08:18 Next Steps: Educating Yourself

09:57 Hormone Replacement Therapy

11:06 Alternative Remedies and Personal Approaches

In this short intro episode, we shift into Second Gear—a space for women navigating running, training, and thriving through midlife. Meet your host, Debbie van der Linde—running coach, nutrition specialist, and menopause coach—who brings heart, science, and real-life experience to the mic.

You’ll get a feel for what to expect in future episodes: honest conversations, practical tools, and the mindset shifts that help active women take control of their performance, health, and joy—on the trail and beyond.

🟢 This isn’t about slowing down. It’s about shifting into the gear that gets you where you want to go.