Roxy's Ride & Inspire RAWcast - Mountain Bike & Mindset Podcast

Episódios

• How to Change a Limiting Belief in Minutes | Nir Eyal Part 2/3 Podcast #59 21.06.2026 24min

  What if the biggest thing holding you back is a belief you've never questioned? In this special interview (part 2 of 3) with bestselling author Nir Eyal (Hooked, Indistractable, Beyond Belief), we move from understanding beliefs to learning how to change them.Many of us can recognize limiting beliefs:"I'm too old.""I'm not good at this.""I don't have time.""I'll never get better."But once you've identified a limiting belief, what do you do next?In this episode, Nir shares the most powerful mindset exercise I've ever learned—a simple but profound framework for questioning the stories that create suffering and keep us stuck.Using real-life examples, including a story about his own mother, Nir explains how to uncover hidden assumptions, challenge long-held beliefs, and replace them with beliefs that create more freedom, motivation, and possibility.🎥 Watch the entire interview as a video here: https://www.youtube.com/watch?v=vHtezlTRuYo&list=PLwfXYMc609PXz3fHAWMt5HLdLUS5_KiQ-&index=2🎙️ Listen to episode 1 here 🙂 We also discuss:✅ Why people stay stuck even when they know what to do✅ The difference between facts and interpretations✅ Byron Katie's powerful belief-questioning process✅ The four questions that can reveal hidden assumptions✅ The "turnaround" technique for creating new perspectives✅ Why venting often reinforces suffering rather than reducing it✅ Why we don't see people as they are—we see them as we believe them to be✅ How liberating beliefs increase motivation and reduce suffering✅ Why looking for evidence matters when creating lasting changeWhether your challenge is mountain biking, relationships, health, work, or confidence, this episode offers a practical framework you can start using immediately.About Nir Eyal:Nir Eyal is the bestselling author of Hooked, Indistractable, and Beyond Belief. His work combines psychology, neuroscience, and behavioral design to help people understand why they do what they do—and how to create lasting change.Find Nir:https://www.nirandfar.comThe Book Beyond Belief:geni.us/beyondbeliefFree belief change guide:www.nirandfar.com/beyond-belief-liveInstagram:http://instagram.com/nireyalPrevious books:Hooked: geni.us/hookedIndistractable: geni.us/IndistractableIf you enjoy this podcast and want to support ad-free, independent content, you can support me on Patreon:https://www.patreon.com/rideandinspireWork with me on your MTB Skills and Mindset:https://roxybike.podia.comThank you for listening and for being part of our Ride & Inspire community. We hope this conversation helps you question a limiting belief, see a situation from a new perspective, and discover that many of the barriers we face are not facts—but stories that can be rewritten. 
• Your Beliefs About Aging Can Add (or Take Away) 7.5 Years of Your Life | Nir Eyal 1/3 - Podcast #58 07.06.2026 14min

  What if one of the strongest predictors of how long you live isn't your diet, fitness routine, or supplements... but your beliefs about aging? In this special interview (part 1 of 3) with bestselling author Nir Eyal (Hooked, Indistractable, Beyond Belief), we explore the surprising science behind beliefs and how they shape what we see, feel, and ultimately do.Many riders over 35 tell themselves:"I'm too old.""I'm not athletic enough.""Mountain biking is too dangerous."But what if these aren't facts at all?In this first part of our conversation, Nir explains the difference between facts, faith, and beliefs, why beliefs are powerful predictions about the future, and how they can become self-fulfilling prophecies that influence everything from confidence and performance to health and longevity.🎥 Watch the entire interview as a video here: https://www.youtube.com/watch?v=vHtezlTRuYo&list=PLwfXYMc609PXz3fHAWMt5HLdLUS5_KiQ-&index=2We also discuss:✅ Why beliefs are tools, not truths✅ The surprising research linking positive views of aging to longer life expectancy✅ How beliefs influence behavior and biology✅ Why we often see evidence that confirms what we already believe✅ The connection between mountain biking, confidence, and personal growth✅ Why it's never too late to learn new skillsWhether you're a mountain biker, athlete, or simply someone who wants to challenge limiting beliefs, this episode will help you see yourself—and your future—through a different lens.About Nir Eyal:Nir Eyal is the bestselling author of Hooked, Indistractable, and Beyond Belief. His work combines psychology, neuroscience, and behavioral design to help people understand why they do what they do—and how to create lasting change.Find Nir:https://www.nirandfar.comThe Book Beyond Belief: geni.us/beyondbeliefFree belief change guide: www.nirandfar.com/beyond-belief-liveInstagram: http://instagram.com/nireyalPrevious books: Hooked: geni.us/hooked and Indistractable: geni.us/IndistractableIf you enjoy this podcast and want to support ad-free, independent content, you can support me on Patreon:https://www.patreon.com/rideandinspireWork with me on your MTB Skills and Mindset: https://roxybike.podia.com Thank you for listening and for being part of our Ride & Inspire community. We hope this conversation helps you challenge a limiting belief, discover what's possible, and enjoy many more years of riding, learning, and growing.Study about how beliefs about aging can add 7,5 years to your life mentioned in this episode: https://psycnet.apa.org/record/2002-17391-001 
• Flats vs. Clipless: Which Pedals Make You a Better Rider? (According to Science) #57 25.05.2026 12min

  Which pedals actually improve your mountain biking skills faster: flat pedals or clipless (clip-in) pedals? In this episode we break down the science behind flat pedals vs. clipless pedals, not from a tribal “this is better” perspective, but through the lens of neuroscience, motor learning and coordination training.If you want to develop better long-term coordination, balance, timing, pressure control and technical understanding of the bike, this episode is for you. In this episode, we explore:- why coordination matters more than most riders think- how sensory feedback through your feet affects riding- how fear and tension influence learning- how skills transfer from flats to clipless ridingThis episode is especially helpful if you:struggle with confidence on technical trailsfeel tense or inconsistent while ridingwant to improve cornering, jumps, drops or manualsplateau despite practicing a lotor simply want to become a smoother, safer and more controlled riderMentioned in this Episode🎁 Free Trackstand & Balance CourseTrackstand Challenge – Drill to Skill📚 Remote Coaching & Online CoursesRoxybike Online Coaching & Courses📩 Ride & Inspire NewsletterNewsletter Signup🎙️ More from Roxybike – Ride & InspireRoxybike YouTube Channel#MountainBiking #MTBSkills #FlatPedals #CliplessPedals #MountainBikePodcast #MotorLearning #MTBTechnique #MountainBikeCoaching #RideAndInspire #MTBTraining #AdultLearning #MTBConfidenceTopics CoveredFlat pedals vs. clipless pedalsMTB coordination and balanceNeuroscience of motor learningError detection and skill developmentPressure control and body awarenessFear, tension and nervous system regulationMTB skill learning for adult ridersWhy pros still train on flat pedals
• Why Thinking Ruins Your MTB Riding (But Is the Key to Progress) #56 13.05.2026 8min

  You want to improve your skills so you start to practice. You think about your body position, your braking or your timing… and suddenly everything falls apart. 😬 This is where many riders come to the same conclusion: “Thinking is the problem. I should just ride naturally.” But that’s exactly what keeps them stuck. In this episode, we break down what’s actually happening in your brain when you switch from autopilot to conscious control and why that awkward, frustrating phase is NOT failure…You’ll learn:- what changes in your brain when you start thinking about movement- why things feel worse when you go into that second brain mode- and how to use that phase to actually build better, more reliable skillsIf your riding "falls apart" the moment you try to fix something… this episode will change how you see that. 
• Harsh Self-Criticism in MTB: The Loop That Creates Fear & Overthinking #55 28.04.2026 15min

  You're out on your MTB and mess up. 😣 Instantly your mind goes: “Why do I always do this?” OR “I should be better by now.” Do you recognise yourself here? Then this episode is for you! Because THAT is a self-criticism loop that is NOT helping you improve - in fact, it's keeping you stuck. It's quietly training your brain to feel more fear, more tension, and less control every time you practice or ride. In this episode, we break down the neuroscience about what harsh self-criticism actually does inside your brain and why it pushes you out of learning mode. You’ll understand/learn:- why mistakes start to feel dangerous and why that's NOT a good thing - a simple 4-step system (P.A.S.T.) to stay regulated and improve faster- how self-criticism creates overthinking and blocks progress - why “being strict on yourself” isn't motivating, but actually backfires- and how to interrupt the loop in real time using a simple system you can apply on every ride (the Roxybike P.A.S.T System) This is about staying regulated so your brain can actually learn. And once you see this pattern on the bike…you won’t be able to unsee it in the rest of your life. Want to improve your confidence and mental strength with me on your doorstep?Find all my courses here and start my TRACKSTAND COURSE for free (it's the first course listed on the following page): https://roxybike.podia.com/mountain-bike-online-coursesWork with my personal feedback to pinpoint your causal mistake and get clear, motivating feedback: https://roxybike.podia.com/online-mtb-coaching Support my ads-free podcast by becoming a Patron or buying me a coffee 💗 
• Skills Training After 35 (Part 2): 5 Mental Benefits of Training MTB Skills #54 08.04.2026 6min

  Most riders think skills training is about technique. But what if it’s actually one of the most powerful tools to reduce fear, improve focus, and build real confidence — on and off the bike?In this episode, I break down 5 mental benefits of mountain bike skills training that most riders completely overlook.We’re talking about:why fear on the bike is a prediction problem, not a personality flawhow structured practice creates real motivation (instead of frustration)how skills training improves focus and mental clarityhow riding can become a powerful tool for stress regulationand how building skills builds self-trust that transfers into lifeThis episode is especially relevant for riders over 35 who feel stuck, hesitant, or like progress isn’t sticking — despite putting in time on the bike. Because the problem usually isn’t effort. It’s the lack of a system.👉 Want to train this in a structured way?Check out the Skill Up Challenge, we start April 18th: https://roxybike.podia.com/skill-up-2026-your-all-in-one-mtb-skills-program?coupon=LATE-BIRD
• 5 Surprising Benefits of MTB Skills Training After 35 (Part 1 of 2) #53 25.03.2026 6min

  Most riders think skills training is about riding harder trails or going faster. But what if it’s actually one of the most powerful tools to improve your brain, reduce stress, and stay physically capable as you get older? In this episode, I break down 5 surprising benefits of mountain bike skills training, especially for riders over 35.If you’ve ever felt stuck, tense, or like your riding isn’t improving despite putting in time, this episode will shift how you think about training.👉 Want a structured way to train all of this?Check out the Skill Up Challenge, my live all-in-one program, we start April 18th: https://roxybike.podia.com/skill-up-2026-your-all-in-one-mtb-skills-program 
• How Mountain Biking Builds (or Destroys) Confidence — The Neuroscience Behind It #52 01.03.2026 23min

  Mountain biking can rewire your brain for deep confidence and self-trust. But if you’re not careful, it can also train self-doubt, fear, and destructive thought patterns. In this episode, I break down the neuroscience behind both. You’ll learn how real confidence is built through motor learning, awareness, and measurable progress — and why many riders unknowingly train the opposite of what they want. I explain how skills training, when done intentionally, becomes a powerful tool to overcome limiting habits and beliefs — based on how the brain actually works.This isn’t motivation fluff. It’s brain science applied to the trail.Because MTB is more than sport. If used consciously, it becomes a laboratory for rewiring belief systems.You’ll also hear the story of Samantha, a rider who went from constant self-doubt to grounded confidence — through understanding cause and effect, and how you can, too! You’ll learn:- Why confidence is a trained neural pattern (not a character trait)- How to build confidence circuits in your brain- Why awareness is the true foundation of self-confidence and what the German word for confidence (Selbstbewusstsein) has to do with it- How the Notice → Accept → Adjust → Repeat loop builds self-trust- Why dopamine from small wins is more powerful than big breakthroughs- Why negative self-talk blocks learning- Why even your posture and body tension directly influence confidence- How familiarity — not difficulty — determines fear- Why safe practice environments accelerate growth- How skills training on the bike transfers into real-life self-beliefLinks mentioned in the episode: Join my once a year LIVE COHORT starting in April: https://roxybike.podia.com/skill-up-2026-your-all-in-one-mtb-skills-programPatreon: https://www.patreon.com/rideandinspireBuy me a coffee: https://buymeacoffee.com/roxyinspiresWork with me with my remote coaching: https://www.roxybike-coaching.comSign up for my FREE newsletter with tips directly to your inbox and get a FREE BALANCE COURSE to start rewiring right on your doorstep: https://roxybike.podia.com/sign-me-up Book MentionedWay of the Peaceful Warrior – Dan Millman
• Why MTB Is Objectively Harder for Women (Physics, Not “Excuses”) #51 13.02.2026 14min

  If you're fed up with men telling women that they're just making excuses, or you think “women just need to try harder”… you’re exactly why this episode exists. 🤓 It is based on physics, physiology, bike geometry and hormones: it's a clear explanation of why the same trail and the same skill can cost women more. If you'd like to see some great examples of mansplaining, then just check the comments below this reel, which ironically addresses this topic with FACTS already: https://www.instagram.com/reel/DF2rxqqsb78/?igsh=cm9nbGZobnUzNWti This is not a political statement and not “activism.” I’m NOT here to fight culture wars. I’m here for truth, physics, and better coaching — so more women+ ride bikes, stay motivated in the sport, feel seen and progress faster. In this episode you’ll learn:the difference between relative strength vs absolute strength and why mountain biking doesn't care that women can have more "relative lower body strength" why cues like “just send it”, "stop making excuses", or “just pull up” are NOT helpful when coaching womenhow power production, fatigue, recovery, and threat response can change the learning curvewhere bike geometry and component sizing can quietly reduce control for many womenwhy women often ride closer to their limits on the SAME trail or when performing the SAME movewhy women can't just "make it snappier" as easily as men. One boundary up front:This episode is for women and men. However, it's for genuinely strong men: the kind who can handle facts, respect context, and support women without putting them down to feel superior.If you’re here to learn (regardless of gender): welcome. If you’re here to “correct” women’s experiences, minimize biology, degrade me or others — that’s not a discussion, and it’s not welcome here. Also: That’s not masculinity. That’s insecurity with a keyboard. 🤓This space is for respectful, grounded (wo)men+ who value understanding, empathy, and better solutions.Looking for coaching that’s designed around different biologies and adapts skills training to your age, body, and bike? Sign up for free here:https://roxybike.podia.com/sign-me-upSupport this ads-free podcast: https://www.patreon.com/c/rideandinspire Scientific resources & Citations: Strength & Power differences between women and men: https://pubmed.ncbi.nlm.nih.gov/8477683/ and https://pubmed.ncbi.nlm.nih.gov/37772882/ and https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP284198 and https://pmc.ncbi.nlm.nih.gov/articles/PMC7930971/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC7930971/ Physiological differences between genders: Women and men gain strength well relatively, but not absolutely: https://pubmed.ncbi.nlm.nih.gov/3529284/ and why testosterone matters: https://pmc.ncbi.nlm.nih.gov/articles/PMC6391653/Intimidation and Perception: A 2010 Sacred Rides survey showed that 60% of women believed the perception of mountain biking as "hard-core" was deterring women from participating Media Representation: Research about inclusivity by Fiona Spotswood, Bristol University: "media continues to anchor male authority and reinforce hypermasculinity, falling short of its transformative potential. Women disengage and can feel disconnected from mountain biking" Fostering Inclusive Action Sport: "We need a better understanding of the practices that reconstitute, or challenge, the established production of male-dominated content that masculinizes sport." The eye-opening books for all of you saying women are not underrepresented: "Invisible Women" written by Caroline Criado Perez
• Why Fear Blocks Progress: The 3 Neuroplasticity Stages That Make MTB Skills Stick #50 30.01.2026 17min

  Why do MTB skills feel amazing right after a clinic… and then “disappear”? In this episode, I break down what’s really happening inside your brain (neuroscience-based, no fluff, in simple terms) when you learn mountain bike skills:Why your brain deletes new MTB skills (unless you do this)The real reason skills fade: you’re stuck in Stage 1 of neuroplasticity Why confidence isn’t magic, it’s actually something called myelination (and it's simple to build!)Why fear blocks learning: the amygdala rule every MTB rider (and MTB skills coach) should knowYou’ll learn how to move from temporary performance to trail-proof skill by understanding the 3 stages of neuroplasticity and how to train in a way that actually sticks.Real progress isn’t about talent or bravery. It’s about wiring the skill deep enough that it shows up when it matters. In this episode you'll find out how to do that! 👉 Start rewiring with:My FREE Balance course → https://roxybike.podia.com/sign-me-upWork with me personally → More info hereSupport me to keep this podcast ads-free and value-driven: By supporting me on Patreon 😍 (Which also unlocks exclusive peaks) By buying me a virtual coffee 😍
• Why Solo Rides Feel So Hard — And How to Make Them One of Your Strongest Training Tools #49 16.01.2026 19min

  Riding alone can feel surprisingly hard, especially for MTB beginners, often more so for women, but sometimes even for experienced mountain bikers. Fear, lack of focus, and constant “what if” thoughts often have a lot to do with how the brain reacts when we lose external support. This episode is especially helpful if you want practical, science-based confidence strategies. In this episode, we break down:why solo MTB rides trigger fear and overthinkinghow self-talk influences confidence and riding performancehow third-person self-talk (Illeism) can calm the nervous system (and why it works based on neuroscience) how to make solo rides safer and more effectivepractical strategies for solo ride safety and preparationYou’ll learn how to:ride alone with more confidencestrategies for guided self-talk reduce fear on solo mountain bike ridesstay focused without external validationbuild trust in yourselfStart my free on-bike balance course designed specifically for mountain bikers 35+: https://roxybike.podia.com/sign-me-up For the Ladies 40+: Sign up for free MTB + Menopause Tips: https://roxybike.podia.com/menopause-tips Train your strength and coordination at home (course specifically for mountain bikers 35+): https://roxybike.podia.com/building-basics-introduction-to-strength-coordinationSupport this podcast by becoming a patron or buying me a coffee 😍 (It's NOT sponsored to keep it value-driven, not algo-driven)☕️ https://buymeacoffee.com/roxyinspires🙏 https://www.patreon.com/c/rideandinspire 
• Why Your Brain Clings to the Bad — And How to Train It Otherwise #48 19.12.2025 19min

  In today’s episode, we dig into one of the most powerful (and most misunderstood) features of the human brain: your built in negativity bias. You'll learn:why your brain holds onto negative experienceswhy “reality” is filtered, not objectivehow the Reticular Activating System (RAS) decides what you noticeand how mountain biking is a surprisingly effective tool for retraining your attentionIf you’ve ever wondered why one bad ride, one mistake, or one negative comment sticks in your mind far longer than all the good stuff combined, this episode will finally help you make sense of it and CHANGE it! You’ll learn practical, science-backed tools to start training your attention today (on the trail and in daily life) so your brain becomes better at noticing possibilities, capabilities, and micro-wins instead of dangers and mistakes to build a more supportive inner environment.We explore:Baumeister et al., “Bad Is Stronger Than Good”the fast subcortical threat pathway that triggers your amygdala before you can thinkwhy positive moments fade unless you consciously reinforce themhow attention literally rewires your neural pathway Hebbian learningand why your RAS acts like a “bouncer,” filtering your world based on what you engage with✨ Patreon Bonus: Patrons get a free downloadable cheat sheet that summarizes all tools and concepts from today’s episode.Join here to get it PLUS other exclusive perks: https://www.patreon.com/c/rideandinspire This episode is not sponsored. It’s made possible by the lovely humans who support my work on Patreon. If you want to help me keep creating science-based, real-talk MTB content, JOIN my Patreon, thank you. 🩵Research, Citations & Sources: All of what I mention in this episode is solid sports psychology:Negativity Bias — “Bad Is Stronger Than Good”: Baumeister, R.F., Bratslavsky, E., Finkenauer, C., & Vohs, K.D. (2001).Review of General Psychology, 5(4), 323–370. DOI: https://doi.org/10.1037/1089-2680.5.4.323Fast Threat Detection, Subcortical “Low Road” Pathway: This is Joseph LeDoux’s foundational fear-circuit research. Emotion circuits in the brain. Annual Review of Neuroscience, 23, 155–184. DOI: https://doi.org/10.1146/annurev.neuro.23.1.155Subcortical fast route via thalamus → amygdala This paper describes how threat cues take a fast shortcut to the amygdala. Morris, J.S., Ohman, A., & Dolan, R.J. (1999).A subcortical pathway to the right amygdala mediating “unseen” fear. PNAS, 96(4), 1680–1685. DOI: https://doi.org/10.1073/pnas.96.4.1680Emotional memory consolidation — why threat sticks more. This is the amygdala → memory research that explains why negative events imprint so strongly. Phelps, E.A., & LeDoux, J.E. (2005). Contributions of the amygdala to emotion processing: From animal models to human behavior. Neuron, 48(2), 175–187. DOI: https://doi.org/10.1016/j.neuron.2005.09.025Cognitive attention networks — why attention shapes perception. This is the Corbetta & Shulman paper: Corbetta, M., & Shulman, G.L. (2002). Control of goal-directed and stimulus-driven attention in the brain. Nature Reviews Neuroscience, 3, 201–215. DOI: https://doi.org/10.1038/nrn755 Hebbian Learning = “Neurons that fire together wire together”. This is the classic foundation for how repeated thoughts build neural pathways. Hebb, D.O. (1949).The Organization of Behavior. New York: Wiley & Sons. https://thedecisionlab.com/reference-guide/neuroscience/hebbian-learning Dopamine, reward learning, and the need for repetition. Wise, R.A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience, 5(6), 483–494.DOI: https://doi.org/10.1038/nrn1406Speaking cues aloud improves focus + reduces fear, Research on self-talk regulating attention and performance: Theodorakis, Y., Hatzigeorgiadis, A., & Chroni, S. (2008).Self-talk: Positive impact on sports performance. Journal of Applied Sport Psychology, 20(2), 178–195. https://pubmed.ncbi.nlm.nih.gov/26167788/ Reticular Activating System (RAS): The RAS has decades of neuroanatomical research. A clean modern summary is: Moruzzi, G., & Magoun, H.W. (1949). Brain stem reticular formation and activation of the EEG. Electroencephalography and Clinical Neurophysiology, 1(4), 455–473. DOI: https://www.sciencedirect.com/science/article/pii/0013469449902199?via%3Dihub
• How Menopause Affects Riding – And How Mountain Biking Helps #47 05.12.2025 27min

  We dive into what’s actually happening in peri- and postmenopause (hormonally, neurologically, and physically) and how those changes show up on the bike. From fear on technical trails, to fatigue, difficulties concentrating, to the “hit by a truck” recovery days… none of this is random. This episode is science-based and NOT only for women 🤓You’ll learn:to understand women deeper and why the transition is not "in their head" how estrogen and progesterone influence fear, focus, coordination and recovery,why everything can suddenly feel harder,why muscle soreness and fatigue stick around longer,why menopause affects balance and timing,why MTB is one of the most powerful tools to feel better during menopauseAs always: This is education, not medical advice. Please speak with a healthcare provider about your individual situation — especially if considering HRT or if you have medical conditions.🩵 want to leave a comment? Find this episode on YouTube here: How Menopause Affects Riding – And How Mountain Biking Helps #47https://www.youtube-nocookie.com/embed/56niS0Ogsng?feature=oembed 💌 Join the MTB Menopause Newsletter:Get science-backed training, fueling, and mindset tools specifically for midlife riders delivered straight to your inbox. Sign up here: https://roxybike.podia.com/menopause-tips Follow my new page on Instagram: https://www.instagram.com/mtbmenopause/ 🐰 Start my BUNNY HOP COURSE with a methodology designed specifically for women & riders 40+ Key Links & Research Mentioned, also, diving a little deeper: Menopause physiology & STRAW+10:STRAW+10 staging system (official reproductive aging framework): https://pmc.ncbi.nlm.nih.gov/articles/PMC3340903/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC3580996/Exercise benefits in peri- and postmenopausal women:Sleep, mood, psychological well-being: Systematic review (exercise & sleep in menopausal women) https://pubmed.ncbi.nlm.nih.gov/39627770/Mind–body exercise & sleep improvement (yoga, stretching, relaxation): https://pubmed.ncbi.nlm.nih.gov/40694785/ Aerobic exercise benefits: Aerobic training improves sleep, mental health, and fatigue in peri/postmenopause: https://pubmed.ncbi.nlm.nih.gov/26382311 and https://pubmed.ncbi.nlm.nih.gov/32993147/ and https://pmc.ncbi.nlm.nih.gov/articles/PMC9730414/Strength training & cognition:Resistance training paired with cognitive training improves cognitive function and slows brain-structure decline in older women (RCT): https://pubmed.ncbi.nlm.nih.gov/36312128/Skipping breakfast & metabolic health:Skipping breakfast linked to higher risk of osteoporosis: https://pubmed.ncbi.nlm.nih.gov/34313618/No benefits of time restricted eating vs. just exercise: https://pubmed.ncbi.nlm.nih.gov/40880914/ Protein for midlife women:Whey protein supplementation helps avoid muscle loss and also builds muscle, if paired with strength training: https://pubmed.ncbi.nlm.nih.gov/36235862/Sleep: Sleeping less related to higher obesity risk: https://pubmed.ncbi.nlm.nih.gov/35730978/Estrogen, why important and why we need to fuel differently: Estrogen’s role in muscle, collagen, tendons, inflammation, neuromuscular control (major review): https://pubmed.ncbi.nlm.nih.gov/23460719/Hormone Therapy: Benefits & risks of HRT: https://pubmed.ncbi.nlm.nih.gov/34432008/Menopause symptoms & prevalenceMenopausal transition symptoms overview (cycle changes, brain fog, vasomotor symptoms, mood): https://pubmed.ncbi.nlm.nih.gov/35525259/ 🩵 Thank you for listeningIf you found this episode helpful, please share it with another midlife rider — it makes a huge difference. And DO rate the podcast, or comment below an episode 🩵
• Attention Training: What MTB and Social Media Teach Your Brain Every Day #46 25.11.2025 12min

  In today’s episode, we dive into something unexpectedly powerful: how a simple, honest video about positivity received 968 positive comments across 4 platforms and just A SINGLE negative comment, and what this reveals about human connection, the social media algorithm, and your brain’s built-in negativity bias. This episode is both personal and deeply science-based.  You’ll hear why authentic honesty repels trolls, why your attention shapes your reality, and how you can actively train your feed (and your brain) to give you more of what actually serves you.📹 There’s also a full video version of this episode, where you’ll see the original positivity reel and the comment section that sparked this whole conversation.You can watch it here:👉 https://youtu.be/xdAZGHx8m5E&list=PLwfXYMc609PXOZxbdKKE9i0hFzk8hTip0And here's the original short video I mention in this episode that inspired me to record this full video/pod: https://www.youtube-nocookie.com/embed/zNNIyoh_E10?feature=oembed In this episode you'll learn:What humans seem to crave more than spectacle (deep down)How you can literally rewire your "algorithm" (this goes way deeper than you may expect)The neuroscience behind “look where you want to go”Why your brain remembers the negative moreHow to override negativity with conscious practiceHow this applies both to social media and to mountain biking (especially line choice!)Why positivity is not denial, but deliberate neuroplasticityAnd as always — thank you to my lovely patrons for making this podcast possible. If you want to support it too, You’ll find the link here: Ride & Inspire PATREON CHANNEL
• The Perfection Trap — and How to Escape It #45 17.10.2025 15min

  Why perfectionism slows progress, what’s really happening in your brain and body, and how to break the loop — on and off your mountain bike.In this episode, I dive into one of the biggest hidden blockers in adult MTB learning: perfectionism. If you’ve ever caught yourself thinking, “I should be better by now,” or you get frustrated when a skill doesn’t click instantly — this episode is for you. We’ll explore why perfectionism isn’t just about “high standards” but a protective mechanism of your brain, what happens physiologically when you tense up and over-focus on mistakes, and — most importantly — how to shift out of that loop and back into learning flow.You’ll walk away with concrete, science-backed tools to calm your nervous system, rewire your brain for real progress, and finally enjoy the process — instead of chasing “perfect.”🚵‍♀️ You’ll learn:- Why perfectionism is actually a form of fear and self-protection- What your dopamine and cortisol systems have to do with frustration and flow- How tension blocks coordination and confidence- Simple “in-the-moment” resets to shift from frustration to focus- Why imperfection is the key to long-term skill growth- How to literally train your nervous system, not just your musclesStart working with my trackstand course for free and sign up for science-backed tips: https://roxybike.podia.com/sign-me-upStart my mental training course: https://roxybike.podia.com/courage-and-confidence-booster 
• How to Overcome Fear on MTB Trails (Does “Just Ride Scarier Trails” Work?) #44 03.10.2025 8min

  Struggling with fear on technical MTB trails? I certainly did! In this episode, I share my personal story of trying the “just ride scarier trails” method - whether it works for overcoming fear mountain biking, and how I finally built confidence on steeps, rocks and technical trails that once intimidated me. You'll learn why fear doesn’t actually vanish through random exposure, how your adult brain wires fear and courage differently than you used to as a kid, and the proven step-by-step approach to actually build lasting confidence on the bike.If you’ve ever thought “maybe I’m just too fearful to mountain bike,” this episode is for you.Free Trackstand Course & Info letter→ https://roxybike.podia.com/sign-me-upFUNdamentals Course → https://roxybike.podia.com/mtb-fundamentals-mini-courseCourage & Confidence Booster → https://roxybike.podia.com/courage-and-confidence-booster 
• Brain Gain, E-MTBs & Inclusion: My Takeaways from the IMBA Summit #43 21.09.2025 12min

  Last week I had the honor of giving a keynote speech at the IMBA Europe Summit in Boltaña, in the heart of the Pyrenees in Spain (a GORGEOUS riding area). In this episode, I share my biggest takeaways, how new research shows E-MTBs change riding behavior and keep more people riding longer, and why mountain biking is much more than just “send-it” culture.From inspiring projects in Nepal, Bhutan, and schools worldwide, to women like Manon Carpenter, Evelyn from Dutch Girls on Wheels, and many others leading the way — this summit left me hopeful and excited about a more inclusive future for MTB.Fact is: Trails connect us. Skills empower us. And inclusion sustains us.Here's the "Neuroscience of MTB Skills Practice" Video I talk about in this episode. Here's my full KEYNOTE SPEECH as a video.  Here are some of the inspiring people and links I mention in this episode - but there were SO many more uplifting connections made! Dutch Girls on Wheels: https://www.instagram.com/dutchgirls_on_wheelsPinar Pinzuti: https://www.instagram.com/pinarpinzutiManon Carpenter: https://www.instagram.com/manoncarpenterDr. Lesley Ingram Sills - Research about E-MTB: https://mtbcos.co.uk/dr-lesley-ingram-sills Mental Health Benefits of Mountain Biking - Research by Edinburg Napier University: https://www.napier.ac.uk/about-us/our-schools/school-of-applied-sciences/mountain-biking/mountain-biking-and-mental-healthJulie Cornelius from Worldride: Changing Women's Lives Through Mountain Biking Dr. Esther Walker at Outride - Bringing Cycling Programs to SchoolsLoren Rowney at IMBA - Meet the IMBA Europe Team here. Start working on your skills for free and get my tips directly to your inbox: 📧 Sign up for my FREE INFO LETTER here. 
• What I learned coaching 400 riders across Europe: How skills change lives (at any age) #42 04.08.2025 9min

  In this episode, I’m sharing raw reflections from my current coaching tour across Italy, Germany, and Austria - where I've already worked with over 400 mountain bikers in just a few weeks. You’ll hear stories that fuel my passion: like Raymond, who started riding at 75 and now (at 77!!) navigates trails with more control than many half his age. Or Sarah, whose confidence on and off the bike has transformed her and the way she lives her life.  But I’ll also speak honestly about the frustrating side of coaching, about mental blocks, fear and confidence. This episode is for anyone who wants to understand what really leads to progress - on the trail and beyond. Because skills aren’t just about safety or speed. Skills training can change who you are, how you see yourself and your life. 🎧 Tune in for truth, inspiration, and maybe a little tough love.Start with my track stand course FOR FREE here: https://roxybike.podia.com/sign-me-up and get tips into your inbox (also free). 
• MTB Longevity: What Riders Over 40 Need to Know About Strength Training, Sleep & Nutrition #41 12.07.2025 40min

  Are you a mountain biker (man or woman) over 40 who's interested in finding out how to adapt to your hormonal changes? In this episode, we dive into what really changes after 40 and how to adapt your training, recovery, and nutrition to ride stronger, and with more confidence. Whether you're dealing with slower recovery, declining energy, mood swings, or just want to future-proof your riding, this episode gives you practical, science-backed strategies to stay powerful and resilient on the trail.Together with performance coach Jen Kates from Shift Human Performance, we break down:Why strength training is non-negotiable after 40 (especially for women!) - and even more so for mountain bikersHow hormonal shifts affect recovery, body composition and energy in men and womenWhy carbs and protein are critical for performance — and how to time themPractical strategies to improve sleep, reduce fatigue, and stay consistentWhat the science says about muscle loss, joint health, and hormonal changes Foundations of strength training, nutrition & recovery for mountain bikers over 40Whether you're riding to stay fit, chase flow, or overcome fear on technical terrain — this episode gives you tools to keep progressing in your 40s, 50s and beyond.🎧 Tune in to learn how to build a body that supports your riding — not one that breaks down because of it. Work with Jen: https://shifthumanperformance.com/shredstrong/Work with me, Roxy: https://roxybike.podia.com/sign-me-up (The link will give you access to a free course and tips to your inbox!) Support my ads-free podcast: https://www.patreon.com/c/rideandinspire or BUY ME A COFFEE 🥰 here: https://buymeacoffee.com/roxyinspires The two books I mention in this episode: Why we sleep by Dr. Matthew Walker and BREATH by James Nestor 
• Mental Strength Training: Handling Hate & Bullying Like a Pro #40 29.06.2025 14min

  Don’t feed the trolls — let them FUEL you. 🔥 In this episode, I share my 5-step protocol for transforming verbal bullying into mental strength.You’ll learn how to:- Take hate less personally- Understand the psychology of bullies and “anger talk”- Respond with integrity and a growth mindset- Use neuroscience to understand why hate can hurt — and why it doesn't have to- Build resilience like resistance training for your nervous systemThis is a message for every rider who’s ever been judged, dismissed, or verbally attacked for trying to grow — whether on a trail, online, or in life.Sign up for my info letter and a free course: https://roxybike.podia.com/sign-me-upWork with my mental fitness course for more confidence on the trails and in everyday life: https://roxybike.podia.com/courage-and-confidence-boosterFind all my skills courses here: https://roxybike.podia.com/mountain-bike-online-coursesSupport my ads free podcast by becoming a patron: https://www.patreon.com/c/rideandinspire