Greenletes Podcast – Détails, épisodes et analyse

A few months ago, I interviewed Brené Brown for TODAY.com, and one thing she said stuck with me: "Communication doesn't solve loneliness. Connection does." 

The very next day, I posted a simple question in a local moms Facebook group: Would anyone want to start a running group? What happened next surprised me. 

In this personal episode, I'm sharing how one small act of vulnerability led to new friendships, a stronger sense of community, and one of the best decisions I've made since becoming a parent.

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Do you skip breakfast before your morning runs because you don't have enough time to digest? Or maybe you assume your only options are waking up an hour earlier or running completely fasted.

In this episode, sports dietitian Natalie Rizzo breaks down a simple middle-ground approach that can help you feel more energized during those early miles. even when you only have 15 minutes before heading out the door.

You'll learn:

• Why runners often feel sluggish during early morning workouts
• What happens to your glycogen stores overnight
• Why simple carbohydrates work better than high-fiber foods right before a run
• The best quick-digesting snacks to eat 15–30 minutes before running
• How much carbohydrate you actually need
• Hydration tips for early morning runners

Tune in to discover why even a small amount of fuel can make a big difference in your performance, recovery, and consistency as a runner.

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Protein is everywhere right now, but how much do plant-based athletes actually need?

In this episode, I’m breaking down everything you need to know about protein on a plant-based diet, inspired by a question I’ve been getting a lot lately: “How much protein do you eat in a day?” I’ll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition.

We’ll cover:

• How to calculate your personal protein needs (without overcomplicating it)
• Why plant-based athletes may need to think about protein a little differently
• The truth about “incomplete” proteins (and why you don’t need to stress)
• The best high-protein plant foods (and how to build balanced meals)
• How to time your protein for better recovery and appetite control
• Whether protein powders and “high-protein” products are worth it

 Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now!

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Feeling drained on your runs? Struggling with recovery or inconsistent performance? In this episode, Natalie Rizzo, MS, RD, breaks down her step-by-step plant-based fueling framework that helps runners and endurance athletes master their nutrition for every workout.

You’ll learn how to:

• Plan your pre-run fuel for energy without gut issues
• Take in the right carbs, protein, and electrolytes during exercise
• Recover effectively with post-run meals and snacks
• Build a repeatable, easy-to-follow system that makes fueling second nature

Want to work with Natalie? Try Fuel Better, and get the first month free! 

Start the free Plant-Based Performance Reset course now! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Are electrolytes really necessary for runners, or is water enough? In this episode, sports dietitian Natalie Rizzo sits down with fellow sports dietitian Leah Murane to break down the science of hydration and electrolytes for athletes.

You’ll learn how much sodium runners actually need, when electrolytes become important during workouts, and how to tell if you're a heavy or salty sweater. We also tackle common questions about sports drinks vs electrolyte powders, whether you need carbs with your hydration, and why cramps and fatigue may be linked to more than just potassium.

If you're training for a race, running in the heat, or simply trying to improve your endurance performance, this episode will help you dial in your hydration strategy.

Want a simple system for fueling your runs?
Grab my free mini course, Plant-Based Performance Reset, where I walk you through the exact nutrition strategy I use with runners to fuel better, recover faster, and feel stronger on every run.

Get it here: https://nutrition-natalie.kit.com/89c624b601

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Do you feel like nutrition falls apart on your busiest running days? You skip planning, grab random snacks, and end up under-fueled and exhausted.

In this episode, I’m sharing three simple principles to help plant-based runners stay fueled even when life is chaotic—no meal prep, no macro tracking, and no perfect recipes required.

You’ll learn:

• What convenient fueling foods to always keep on hand
• How to fuel during runs when you don’t have time to eat beforehand
• Why simple meals beat complicated recipes on busy weeks
• How to avoid under-fueling, skipped meals, and analysis paralysis

If you’re a runner with a full life—work, kids, workouts, and everything in between—this episode will help you build a fueling plan that actually fits your real schedule.

Sign up for the Masterclass to learn more --> The Runner's Weekly Fueling System

Join me inside Fuel Better to gain confidence in your fueling. 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Natalie sits down with registered dietitian and mom Stephanie Darby to unpack the realities of running after pregnancy, including her experience racing while pregnant, pushing a stroller, and later realizing she had been chronically underfueling.

In this conversation, you’ll learn:

• Why postpartum runners feel wiped out even on short runs
• How stroller running increases energy needs
• Signs you’re not eating enough to support training
• Why “bouncing back” is a harmful myth
• How to rebuild fitness without burning out

If you’re a mom who runs—or wants to again—this episode will help you rethink fueling, recovery, and what progress really looks like after baby.

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

In this mailbag episode, I answer your real nutrition questions about fueling an active, plant-based lifestyle. We cover how much fat is too little (or too much) for athletes, nutrition tips for perimenopausal women with Hashimoto’s, how to support bone healing after a fracture on a vegetarian diet, and whether relying on soy protein is healthy. Plus, I break down why you might be getting headaches and feeling awful after long endurance workouts—and exactly how to fix it with smarter fueling and electrolytes. If you’re a runner or cyclist trying to feel stronger, recover faster, and stop underfueling, this episode is for you.

Leave your questions for the next mailbag episode here! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

Plant-based diets are experiencing a surge in popularity, particularly among runners and other athletes. But is your plant-based diet lacking in any nutrients, and do you need supplements to fill the gaps? 

In this episode, Registered Dietitian Natalie Rizzo breaks down what nutrients plant-based runners might miss, which supplements are actually worth your money, and which ones are marketing fluff. 

Take the quiz --> Are You Underfueling Your Runs?

Leave your questions for next mailbag episode here! 

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance

If your runs feel harder than they should, it's probably not your training. You're not fueling enough. 

In this episode, I break down how runners unintentionally underfuel their workouts, the subtle signs to watch for, and why eating “healthy” isn’t always enough to support performance. I’ll also share how my own first marathon taught me this lesson the hard way and how you can tell if underfueling might be affecting your runs. 

Take the quiz to find out if you're underfueling --> Are You Underfueling?

Apply to work with Natalie for 1-on-1 nutrition coaching! 

Have questions or want to request a show topic? DM us @greenletes

Check out Natalie's book 📕: Planted Performance