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

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

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, not depriving it. This episode helps athletes, parents, and coaches recognize early warning signs and create supportive environments where health comes first.

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 healthy relationship with food and your body is key to long-term success.

Follow Molly and her work on Instagram!

Molly's Instagram: @mollyjhurford

Strong Girl Publishing: @stronggirlpublishing

The Consummate Athlete Podcast: @consummateathlete

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.

Key Takeaways

• Team culture shapes athlete wellbeing. The right environment can either support or harm mental health and performance.
• Fueling properly isn’t optional. Restriction and body image pressure can quietly erode both joy and longevity in sport.
• Rest is part of training. Pushing harder isn’t always better—recovery is essential for both physical and mental resilience.
• Identity beyond sport matters. Injuries and transitions remind athletes that their worth extends far beyond performance.
• Open conversations break stigma. Talking about mental health, food, and pressure helps create safer spaces for athletes to thrive.

Follow Ellie on Instagram: @ellie.ontherun

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