Project Unlaced

In this episode, we're joined by Cami Merickel, a Division I runner for Nebraska Track & Field / Cross Country. Cami shares her journey from growing up in Phoenix and playing soccer to competing at the collegiate level and serving as a team captain.

We talk about navigating the recruiting process during COVID, adjusting to the demands of Division I training, and overcoming injuries and confidence setbacks. Cami also dives into how she discovered the 3K steeplechase, what makes it such a challenging (and painful) event, and why trusting your training is key.

Beyond racing, Cami discusses...

Duration: 00:24:49

Dr. Nicky Keay explains how the body conserves energy much like we do in daily life: slowing down with an empty petrol tank or using low-power mode on a phone. She connects these examples to metabolic rate, hormonal shifts, and how low energy availability can progress into REDs.

Key Takeaways

The body reduces metabolic rate when energy is low, similar to low-power mode.Hormones act as signals, adjusting processes like thyroid function, reproduction, and recovery.Low energy availability can lead to REDs, affecting health and performance.Everyday behaviors around saving energy mirror biological energy-saving...

Duration: 00:33:18

Sports dietitian and endurance athlete Stevie Lyn Smith joins host Mia Lerner to share her journey into triathlon, her evolving philosophy on nutrition, and the inspiration behind her new book Power Up. She discusses how young women can build a healthier, more empowering relationship with food, body image, and performance.

Key Takeaways

Athletes can easily under-fuel when training volume increases without a matching nutrition increase.Food should be flexible, realistic, and personal rather than being defined as “good” or “bad.”Performance often improves when athletes properly fuel before practices and workouts.Social media nutrition trends...

Duration: 00:33:54

In this episode, sports dietitian and author Rebecca McConville joins us to break down the realities of eating disorder recovery, athlete underfueling, and the path toward a healthier relationship with food, movement, and performance. She shares practical, compassionate strategies for healing and for understanding the body’s true needs.

Takeaways:

Many athletes underfuel without realizing it.Rest and self-care are key to sustainable performance.Coaches need better education on REDs.Intuitive eating takes patience and practice.Challenging food fears rebuilds trust with the body.Recovery works best when broken into small steps.

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Duration: 00:34:57

In this episode, Candace Lindenzweig shares her personal journey through eating disorders, perfectionism, and the path to recovery while exploring her work in counseling. She highlights the importance of self-validation, supportive relationships, and mindful engagement with social media for maintaining mental and emotional well-being.

Takeaways

Safe spaces and supportive relationships are crucial for mental health and recovery.Eating disorders are complex and require empathy and individualized care.Self-validation is more sustainable than seeking external approval.Social media and perfectionism can impact body image and mental well-being.Exercise should be about health, balance, and enjoyment—no...

Duration: 00:43:12

In this episode, registered dietitian Alyssa Leib shares her journey into the world of nutrition and her discovery of the anti-diet philosophy. She discusses the dangers of diet culture, the misconceptions around processed foods, and how athletes can cultivate a more compassionate, intuitive relationship with food and their bodies.

Takeaways

The anti-diet philosophy centers on holistic health and body acceptance rather than restriction.Diets often fail long-term and can create cycles of shame, guilt, and disordered eating.Yo-yo dieting poses serious physical and psychological risks.Exercise should serve as joyful movement, not punishment or...

Duration: 00:43:59

Lynsie Gram, a registered dietitian specializing in sports medicine, shares her journey from college running to nutrition coaching. In this episode, she breaks down how proper fueling impacts performance and recovery, especially for young and female athletes.

Takeaways:

Nutrition is essential for optimizing athletic performance and recovery.Common fueling mistakes include under-eating, skipping carbs, and neglecting post-workout meals.Avoid labeling foods as “good” or “bad” to build a healthy relationship with food.Consistent fueling schedules help meet daily energy demands.Iron deficiency is common among distance runners and requires regular monitoring.Proper nutrition supports not only...

Duration: 00:26:14

Dr. Megan Hellner, a clinician specializing in eating disorders and sports nutrition, unpacks the connection between fueling, mental health, and performance in athletes. She explains what REDs really is and why understanding it matters.

Key Takeaways:

REDs (Relative Energy Deficiency) is a medical condition distinct from eating disorders.Regular, balanced eating supports performance and hormones.The menstrual cycle is a powerful sign of athlete health.Social media often distorts what “healthy” looks like.Coaches and teammates play a key role in athlete recovery.

Athletes often push their limits. But true performance comes from fueling the body...

Duration: 00:36:11

Molly Hurford, an endurance athlete, author, and founder of Strong Girl Publishing, shares her journey to becoming a voice for women in sports. She opens up about body image, nutrition, and the importance of storytelling and visibility in empowering young female athletes.

Takeaways

Balancing multiple roles as an athlete, author, and advocate takes intention and self-awareness.Young female athletes need better education around nutrition and body image.Storytelling and visibility are powerful tools for empowering girls in sports.You don’t have to fit the traditional “athlete” mold to belong in athletics.Building a health...

Duration: 01:03:38

In this episode, collegiate runner Ellie Hanowski from the University of Minnesota Duluth opens up about her evolution from a young hockey player to a dedicated cross-country and track athlete. Ellie shares how her love for running developed, what the recruitment process was like, and how college competition reshaped her perspective on training and identity. She discusses the challenges of fueling, body image, and mental health, as well as the critical role that team dynamics and support systems play in thriving as a student-athlete. This conversation highlights the importance of rest, balance, and rediscovering joy in running beyond performance.<...

Duration: 00:48:31

In this conversation, Emily Arthur, a registered dietitian, shares her journey from traditional dietetics to focusing on menstrual health. She discusses the pervasive shame and confusion surrounding women's health, particularly in relation to diet culture and social media. Emily emphasizes the importance of understanding conditions like PCOS and endometriosis, advocating for better education and awareness around menstrual health. The discussion highlights the need to celebrate periods as a source of power and insight into our bodies, encouraging women to reclaim their narratives and prioritize their health.

Takeaways

Emily transitioned from a focus on dietetics...

Duration: 00:59:46

In this conversation, Katie McNamee shares her personal journey with nutrition and sports, focusing on the challenges of REDs (Relative Energy Deficiency in Sport). She discusses the importance of recovery, the misconceptions surrounding body image and menstruation in athletes, and the critical role of carbohydrates in fueling performance.

Takeaways

Katie's journey with RED-S began after coming off the pill.She realized the importance of fueling her body adequately during training.Recovery is as crucial as training for athletes.Body image issues can arise from societal pressures on athletes.Not having a period is a sign of...

Duration: 00:33:33

In this episode of Project Unlaced, Mia discusses the critical issues surrounding REDs and eating disorders in sports with dietitian Abby Olcott. They explore the red flags often missed by healthcare professionals, the myths perpetuated by diet culture, and the consequences of under-fueling in athletes. Abby emphasizes the importance of understanding energy needs, the role of processed foods, and strategies for preventing under-fueling. They also discuss the significance of fats in an athlete's diet, navigating injuries, and the impact of coaches and team culture on nutrition. The conversation concludes with advice for young athletes on maintaining a healthy relationship...

Duration: 00:42:27

Welcome to the very first episode of the Project Unlaced podcast. In this episode, I share my personal story: how athletics, COVID-19, and a search for control led me down the path of an eating disorder and REDs (Relative Energy Deficiency in Sport).

I talk about:

How my struggles with food and exercise began during the pandemic.The moment I realized something was wrong and entered treatment.What recovery has looked like: five years later, and still ongoing.Why these conversations about REDs and eating disorders are so often missing in sports.The mission behind Project...

Duration: 00:12:29