Project REDs

Before there was Project REDs, there was a decade of confusion, injuries, and unanswered questions. I rarely post about myself on here because I’m very aware that I represent what many people think of as the “stereotypical” REDs story. But, we've had a huge boost in following lately and I thought it was high time I introduced myself to you all! So here's why I started this organisation and why changing the culture around REDs means so much to me. Thank you for being part of it 💛 #REDsAwareness #Relativeenergydeficiency #Relativeenergydeficiencyinsport #ProjectREDs #REDs

🚨 It’s HERE! 🚨 Our new REDs awareness video is officially out in the world, featuring athletes and experts sharing what they wish they’d known sooner. We made this for every athlete who’s felt lost, unsupported, or confused by what’s going on in their body. AND for every coach, clinician, parent, peer or partner who wants to do better by them 💛 Now live on our website at: , YouTube, and built into our toolkits at /toolkit Give it a watch and send it to someone who needs to see it 🙏 More to follow... Enormous thanks to @andrew.kitto @_tansey__ @sportsdietitiankelsey @elise.cranny @carrie.ellwoody @dalquesting @jakebillriley @drcsportsmed @jerry_sun for cover photo cred 📸✌️ #ProjectREDs #REDsRecovery #FuelFirst #ProjectREDs #Athletesinbalance #REDsToolkit #FuelToThrive #AthleteHealth #TrainSmart #REDsAwareness #PregnancyAndPerformance #ThinkBeyondToday #ProtectYourFuture #FuelYourFuture #MoreThanAnAthlete #LifeAfterSport #HealthOverPerformance #StrongerEveryCycle #AthletesAndFertility #YourBodyYourChoice #FuelToThrive #EducateEmpowerEnergize #HealthIsPower #WomensHealth #MaleAthleteHealth #FemaleAthleteHealth #PeriodHealth

“Tired but wired.” “Like pushing through quicksand.” “Feeling flat, no matter how hard you train.”’ This is what REDs can feel like. It’s not always visible or easy to articulate, but the consequences are all too real. Have you ever felt this way? 👇 Feel free to share your experience to help others feel less alone. #ProjectREDs #RelativeEnergyDeficiencyInSport #AthleteHealth #ProjectREDs #REDsAwareness #AthleteHealth #FuelForTheWorkRequired #TrainRecoverThrive #EatRestRepeat #StrongNotDepleted #FemaleAthleteHealth #MaleAthleteHealth #EnduranceAthlete #HealthyPerformance #SportsNutrition #AthleteLife #FuelToPerform

“So much of my recovery involved learning that health is not built through punishment, rigidity, or constantly pushing through.” Our ambassador Jolien beautifully captures how easily discipline in sport can cross into something more harmful, and highlights something we do not talk about enough: the mental side of REDs. The anxiety around food and rest, the loss of identity, the feeling that slowing down somehow means failure. Check out the full article on our website /articles 💛 #REDsAwareness #RelativeEnergyDeficiency #LowEnergyAvailability #FuelForPerformance #REDsEducation

As May is Mental Health Awareness Month, we wanted to talk about one side of REDs that often gets overlooked: the mental side. A lot of conversations around REDs focus on the physical symptoms: injuries, fatigue, stress fractures, low energy availability, missing periods. But for many of us, the mental side can feel just as hard. So whether you are trying to prevent REDs, recognise early signs, support a friend or teammate, or navigate recovery yourself, we hope these reminders help 💛🤗 #REDsAwareness #RelativeEnergyDeficiency #LowEnergyAvailability #mentalhealthmatters #REDsEducation

Honest reflections on life after RED-s with Scottish Hill Runner @louisab_runs ❤️ #ProjectREDs #FemaleAthleteHealth #WomenInSport

This is what REDs can look like ⏩ And isn't it refreshing to hear a male athlete speak so openly about struggles that so many others face but don’t always feel able to talk about?? Rob’s story is one that sooo many people will recognise. Chasing performance, controlling food, and slowly losing touch with what your body actually needs. Who can relate? Check out Robs article, "The Cost of Control" on our website 🙌 RED-S.com/articles #projectreds #redsawareness #lowenergyavailability #athletehealth #Relativeenergydeficiencyinsport

‼️I’ve spoken about my experience with REDs before, but not on this account… So, here’s my story (and explains why 2016 was my peak)… It’s easy to forget the past, and sometimes I like it that way. I like my new identity as strong and healthy (+10kg will do that) 🍑 *the ending of this reel up for discretion* However, I want to play my part in helping to raise awareness + help young athletes thrive with no REDs interference!! 💥 the term REDs was only coined in 2014, so when I was suffering it was a new concept with low awareness; accounts like this have helped that shift ✔️ Recently, I was chatting to one of my newer training partners from @herne_hill_harriers . It was post-race, and she was frustrated why her times were going in the wrong direction. She had shared prior that her menstrual cycle had stopped. An absent cycle is termed ‘amenorrhea’ - the body’s waving red flag 🚩that it has low energy availability. The body is smart; it chooses survival over reproduction. Prolonged oestrogen deficiency is a major factor so swift action is crucial in preventing osteoporosis risk and altered reproductive ability later in life. Amenorrhea can be primary (cycle never starts - higher osteoporosis risk as bone density never reached its peak) or secondary (cycle starts as a teen but you lose it). I had the latter. Seeing her emotion pour out, I knew I had to share my experience to reassure her and help her feel less alone. She was shocked, asked me questions about my experience and most importantly, how I recovered. *disclaimer 1: the pill gives synthetic oestrogen and is not a substitute for a natural cycle for bone health protection* So, here it is. I hope this finds the right people, and helps some find awareness, comfort or inspiration. Please feel free to reach out to me, my DMs are always open 📧 Big love to all the athletes who have also suffered with REDs and are either recovered or coming back - you are the strongest in the game ♥️ *disclaimer 2: men can also suffer from REDs, us girlies just have a ‘cheat code’ for diagnosis in knowing a body with no menstrual cycle is not a healthy nor happy one🫀* ~ #reds #recovery #fuelyourbody #amenorrhea #strong

Didn’t run a marathon this weekend? Well, that’s okay! Neither did I 🤗 (but congrats to everyone who did!) Truthfully my body is still a little fragile after REDs, even 8+ years on (plus I’ve added a couple of kids into the mix so life looks a little different these days) There was a time where not toeing the start line of a race would have felt like I was failing in my job as "a runner" But over the years, I've had to learn about listening to my body, respecting my limits, and choosing long-term health over quick wins The physical and mental scars of REDs are real. They don’t just disappear... But that does NOT mean progress hasn’t happened, or that strength hasn’t been built in different ways! And let me tell you, a local 10km still delivers. The buzz, the people, the runner’s high! Bonus points for beer at the finish and a pinecone trophy made by the kids at forest school 💛🐿️ Different season, same love for running. Just a lot more respect for my body. who’s with me? And again, huge congrats of course to all those who DID run a marathon! 🙌⭐

Every year since recovery from RED-S has had a purpose and I will show you it (pictures back to front so 2026 was first slide) 2023: Recovering from RED-S and getting into my first race back 2024: Getting back into proper racing and trying to compete at a national level 2025: Winning National medals and trying to compete against a strong British field 2026: Going for two British Vests (for Europeans and world champs)- Marathon and Half Marathon It’s only a trajectory sign of fitness and I ain’t gonna let anything stop me from improving. Yes it didn’t pay off but now showing the 🌍 that I’m on the verge of a vest maybe next year we can only work hard. @dsmfirmenichrunningteam @nikerunning

Introducing a guest speaker you won’t want to miss 👀 Tansey from @project_reds_ is bringing her experience as a former NCAA D1 All-American and running coach to CCRC diving into one of the most important topics in the sport: REDs. This is your chance to learn from someone who’s been at the highest level and now helps athletes do it the right way. Come ready to learn, ask questions, and take your running to the next level.

Did you know, you can be eating enough overall and still not recover or adapt as you should? Not because total intake is wrong, but because the timing is off. Fueling isn’t just what you eat across the day, it’s when you eat it. Carbs aren’t just fuel for the session, they’re what allow you to recover from it. Delay them, and you delay adaptation. Post-exercise fueling is one of the most overlooked pieces of the puzzle. Yet it’s where the biggest gains in glycogen replenishment and recovery are made. And zooming out… You can hit your daily energy needs and still spend hours in a significant energy deficit. That within-day gap is enough to disrupt hormones, suppress metabolism, and contribute to REDs. So let’s fuel on time, not just enough. Because if we miss the window, we miss the benefit. This article was created in collaboration with the team at Hexis, bringing together performance science and practical strategies to help athletes fuel what they actually do day to day. With thanks to Dr. Sam Impey, Chief Scientific Officer at Hexis, whose work highlights why carbohydrate timing is critical for recovery, metabolic health, and long-term performance. Read the full piece on our website or copy the link 👇: /articles/why-fuel-timing-matters 💛