Project Unlaced

In this conversation, Diya Mankotia, founder of EDSA, shares her personal journey with eating disorders and how it inspired her to advocate for mental health awareness among youth. She discusses the challenges of starting a youth-led organization, the importance of outreach, and the need for more support in schools. Diya emphasizes the significance of relationships in recovery and offers valuable advice for aspiring advocates. She also shares her future plans for EDSA and her goals in public health, highlighting the need for prevention programs in mental health.Learn more about Project Unlaced at projectunlaced.org Follow us on Instagram at @project_unlaced

In this episode of Project Unlaced, we’re joined by Erica Mulholland, a certified speed, agility, and strength coach and former Hall of Fame soccer player. Erica shares how her journey from elite athlete to coach shaped her mission to help young female athletes train smarter, stay healthy, and build confidence.Erica’s Athletic Journey Erica reflects on her path from youth soccer to semi-professional play in the U.S. and Brazil, and how passion, discipline, and resilience shaped her approach to both sport and life.Strength Training for Female Athletes We dive into common myths around girls lifting weights, why strength training is essential for performance and injury prevention, and how consistency—not overtraining—makes the biggest difference.Injury Prevention & ACL Rehab Erica explains why ACL and meniscus injuries are so common in soccer, what traditional rehab often gets wrong, and how proper return-to-play training builds both physical readiness and mental confidence.Coaching the Whole Athlete From body awareness and movement fundamentals to confidence-building and fun, competitive training environments, Erica shares how she supports athletes through growth, setbacks, and success.Advice for Young Athletes Erica closes with a powerful reminder: trust the process, embrace the highs and lows, and know that every part of the journey is shaping who you’ll become.

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 14The power of community and mentorship in youth leadershipBalancing academics, athletics, and running a nonprofitHow small actions can grow into meaningful changeThis episode is a must-listen for anyone passionate about sports equity, youth activism, or turning personal experiences into impact-driven movements.

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 pipelineRecruiting during COVIDTransitioning to college athleticsSteeplechase & event specializationInjuries, burnout, and mental healthTeam culture & leadershipNutrition, psychology, and performanceAdvice for aspiring college athletesFollow Cami on Instagram @camimerickel

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 TakeawaysAthletes 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, 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.TakeawaysSafe 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.

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 physical health but also mental well-being.Keep it simple: balanced meals and snacks are the foundation of effective fueling.You can follow Lynsie on Instagram @lynsiegramrd and her website https://www.enrgperformance.com/lynsie-gram

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.TakeawaysBalancing 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 healthy relationship with food and your body is key to long-term success.Follow Molly and her work on Instagram!Molly's Instagram: @mollyjhurfordStrong Girl Publishing: @stronggirlpublishingThe Consummate Athlete Podcast: @consummateathlete

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 to menstrual health.She noticed a lack of education around women's health issues.Many women experience shame and confusion about their bodies.Diet culture often overlooks the importance of holistic health.Social media can perpetuate harmful body image standards.PCOS and endometriosis are often misunderstood conditions.Menstrual health education is crucial for young women.Periods can be seen as a source of power and health insight.Weight stigma can negatively impact women's health care.It's important to reclaim conversations around menstrual health.You can follow Emily on Instagram @emilytheperiodrd

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 with food and debunking common myths about nutrition.Takeaways Red flags in athletes often go unnoticed by doctors.Diet culture promotes harmful myths about weight and health.Under-fueling can lead to serious long-term health consequences.Athletes need to understand their energy needs for optimal performance.Processed foods can be beneficial for busy athletes.Consistency in fueling is crucial for athletes.Fats are essential for hormone health and energy.Injuries require adequate nutrition for recovery.Coaches play a significant role in shaping team culture around food.Carbs are vital for athletic performance and should not be demonized.You can find more of Abby's work on Instagram @energysportsdietitian