Second Gear
A 365-day diary by Debbie van der Linde

One page a day, for a year of menopause

A short workout, one food swap, five minutes to settle, and your symptom scores. Do what you can, tick it off, close the app.

Get it onGoogle Play Coming soon to theApp Store

R799.99 a year, after 7 days free. Or R99.99 a month. No account, no sign-in. Prices in your app store may include a current offer.

Second Gear's Today page: Day 12 of 365 with a workout, a food swap, five minutes to settle and symptom scores
WorkoutAbout 15 minutes, 6 moves
NutritionOne small swap, more protein
Settle5 minutes to breathe or wind down
SymptomsScore yours in under 30 seconds
Inside the diary

Most days, two out of four is a fine day

A workout of six moves
Every move in two gears. First gear when it's a heavy day, Second gear when you've got it.
Today's food swap
One food swap a day. Small changes that add protein, not rules.
Five minutes to settle
Five minutes to settle. Breathe, reflect, connect or wind down.
Scoring symptoms from 1 to 5
Your symptoms, scored. Only the ones that bother you. Add or drop them any time.
The Week Ahead page
The week ahead. One symptom a week, what helps in order (HRT first), and the week's tweak.
Progress over time
Your progress. See your scores settle over the weeks.
A one-page summary for the doctor
A page for your doctor. Your scores, notes and questions on one page, ready for your appointment.

Doable, not daunting

  • No streaks and no guilt. A missed day is just a plain square, and tomorrow is the next page.
  • Your "days in gear" add up and never reset.
  • The Guide covers what to rule out with your doctor first, and works out your protein and fluids for you, with strength loads and how to do each move.
  • New pages arrive from Debbie through the year, so it keeps up with what she's learning.

Your diary stays on your phone

No account, no sign-in. Your scores, notes and ticks never leave your phone. We couldn't read them if we wanted to.

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About Debbie

Debbie van der Linde

Debbie is an ultra runner, running coach and sports nutritionist with Mindful Runner. She coaches women runners through menopause, with training and food that fit real life.

Second Gear puts that coaching into a daily diary: small things to do each day that are realistic on a bad day, the evidence in plain words, and your doctor kept in the loop.

Coaching with Debbie · Instagram · Facebook

Debbie van der Linde on a mountain trail at sunset, with her dog The brain frog, in tie-dye

Why the frog?

On a very serious podcast, Debbie tried to say "brain fog" and said "brain frog" instead. Brain fog, demonstrating itself, live. He stayed.

Give Second Gear

A gift for someone in the thick of it

For your mom, your best friend, your wife: a year of one page a day, made by a coach who gets it. Gifting from the app is coming soon.

Got a gift code? Open Second Gear, tap I have a gift code, and your app store opens so you can type it in. More help with gift codes.

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Listen and watch

More from Debbie

Second Gear with Debbie

Debbie's podcast: "your trail-side companion for confidence, community, and training that fits your real life."

Apple PodcastsSpotify

Coach Debbie on YouTube

Videos from Debbie's channel, Coach Debbie.

Watch on YouTube

Debbie's journal

Longer reads on menopause, moving and eating well. The first articles are on their way.

Read the journal

News from Debbie

Menopause, without the fog

About four times a year: what Debbie is learning about moving, eating, sleeping and settling through menopause, plus what's new in Second Gear. Short, useful, never daily.

Your email goes to our mailing provider, Resend, and is used only for this news. Privacy policy.

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