In this episode of Project Unlaced, we sit down with Maegha Ramanathan, founder of Girls for Sports, a youth-led nonprofit working to combat gender inequality in sports. Founded when Maegha was just 13 years old, Girls for Sports has since grown to over 25 chapters, mobilized 1,500+ youth volunteers, and donated 10,500+ pieces of sports equipment worldwide.

Maegha shares her journey as a multi-sport athlete and the moment she noticed girls dropping out of sports due to sexism and discouragement. From cold-emailing Olympians to hosting advocacy conferences, free sports camps, and international equipment drives, she walks us through how Girls for Sports grew from a local idea into a global movement.

We also talk about:

• Why girls are more likely to drop out of sports around age 14
• The power of community and mentorship in youth leadership
• Balancing academics, athletics, and running a nonprofit
• How small actions can grow into meaningful change

This episode is a must-listen for anyone passionate about sports equity, youth activism, or turning personal experiences into impact-driven movements.

In this episode of Project Unlaced, we’re joined by Hailey Goforth, a high school senior and the founder of the Crowded Minds Project. Hailey shares her personal journey with ADHD, anxiety, OCD, and emetophobia, and opens up about how therapy, medication, and a strong support system helped her through some of her lowest moments.

We dive into what inspired her to start the Crowded Minds Project, how sharing her story online became a tool for both healing and connection, and the impact her work has had on others in her community. Hailey also discusses the realities of stigma, comparison on social media, and the importance of setting boundaries while being vulnerable.

From practical self-care habits like “Self Love Sundays” to her hopes of expanding mental health advocacy into college, this conversation is an honest, encouraging look at how young people can turn lived experience into meaningful change.

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 body image in distance running, her studies in Nutrition, Exercise & Health Sciences with a minor in Psychology, and how consistency, sleep, and mindset play a major role in performance. She also shares advice for young female athletes hoping to run in college and why your identity should never be defined by your sport alone.

Topics Covered:

• Soccer-to-running pipeline
• Recruiting during COVID
• Transitioning to college athletics
• Steeplechase & event specialization
• Injuries, burnout, and mental health
• Team culture & leadership
• Nutrition, psychology, and performance
• Advice for aspiring college athletes

Follow Cami on Instagram @camimerickel

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 mechanisms.
• Understanding energy balance helps athletes make better training and fueling decisions.

Find out more about Dr. Keay's work here: https://nickykeayfitness.com/

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 (especially “high-protein” everything) can mislead young athletes.
• Parents and coaches should avoid body comments and keep food language neutral.
• Power Up was created to give young female athletes accessible, evidence-based, real-life nutrition guidance.
• It’s healthy and normal for athletes to take breaks from structured training to avoid burnout.
• Recovery from disordered eating involves learning to move through intrusive thoughts instead of expecting them to disappear entirely.

Click here to learn more about Stevie Lyn Smith's new book: https://stronggirlpublishing.com/product/power-up-a-young-womans-guide-to-winning-with-sports-nutrition/

Follow Stevie Lyn Smith on Instagram @stevielynlyn

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.

You can follow Rebecca McConville on Instagram at @rebeccaeddietitian.

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—not punishment.

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 control.
• Processed foods can be valid and helpful sources of energy for athletes.
• Learning to listen to your body improves both health and performance.
• Over-discipline in nutrition can mask disordered eating in athletes.
• Seeking support for eating disorders is valid even if you don’t “look” sick.
• Food connects us to culture, community, and experience — it’s not just fuel.

Alyssa Leib reminds us that nutrition isn’t about perfection. It’s about trust, compassion, and connection. Whether you’re an athlete or someone recovering from diet culture, this episode encourages you to listen inward, eat with intention, and redefine what health truly means.

You can follow Alyssa Leib on Instagram at @alyssaoutside_rd