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

Feeling confused about how to fuel your running on a plant-based diet?

In this episode, plant-based sports dietitian and runner Natalie Rizzo shares The Plant-Based Athlete Blueprint, aka the five core principles she teaches all her runners to improve energy, performance, hydration, and recovery. You’ll learn how to fuel at the right times, avoid hitting the wall, hydrate beyond just water, and recover properly so running feels sustainable, not exhausting.

Whether you’re new to plant-based running or want to fuel with more confidence, this episode lays the foundation.

Submit a question for a future 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

Leave your questions for Natalie here— > https://forms.gle/QtGnRVF7iCR3HVht6 

As we close out 2025 and head into a new year, Natalie Rizzo, MS, RD, takes a candid, no-pressure look at what it really means to set goals as a plant-based runner, without the overwhelm of highlight reels and unrealistic resolutions.

In this episode, Natalie reflects on how she fueled her running while juggling life with two young kids, what she learned about performance nutrition, and how simple, consistent habits made the biggest difference. She shares how meal planning, speed work, and intentional fueling helped her chase new race goals—and how she’s carrying those lessons into 2026.

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

Whether you’re training for your first 5K or gearing up for a fall marathon, your nutrition needs shouldn’t stay the same throughout your training cycle. In this episode, I’m joined by sports dietitian and former professional runner Maddie Alm to break down exactly how fueling should evolve from base training to peak mileage, taper week and race day.

We cover:

•  How to adjust your nutrition as mileage increases 
•  Signs you may not be eating enough during training 
•  Protein myths for endurance athletes 
•  During-run fueling strategies and carb recommendations 
•  What to eat during taper week and before race day 
•  How to handle low appetite, GI issues and race nerves 
•  The truth about desserts, supplements and carb loading 

Plus, Maddie shares how she fueled the New York City Marathon, her favorite race-day foods and practical tips runners can start using immediately.

Listen to Maddie's previous episode to hear her story about going from walk-on cross-country to professional 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

Natalie sits down with Kristy Bauman, RDN—aka @marathon.nutritionist—to bust the most common (and confusing!) fueling myths runners encounter every day.

Kristy breaks down why gut training matters, how dehydration (not gels) is often behind stomach problems, and what most runners get wrong about protein, electrolytes, and carb loading. Natalie and Kristy also dig into common misconceptions around fueling frequency, “sloshy stomach,” salt tablets, caffeine, and the idea that you can skip recovery nutrition if you’re not hungry after a run.

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 solo episode, Natalie takes you behind the scenes of her Philly Half Marathon—her 20th half and one of her most meaningful yet. She opens up about setting a bold goal of breaking two hours, the six months of training that led her there, and how becoming a mom reshaped her relationship with running.

Natalie shares exactly how she built speed in her 40s, the fueling mistakes she finally corrected, the hill she did not see coming, and why proper hydration and electrolytes completely changed her post-run recovery. 

Plus, Natalie reveals what she’s already signed up for next (hello, Brooklyn Half!) and the tweaks she’s making to finally nail that sub-2.

Tune in, lace up, and let’s chase big goals together.

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 energizing episode, Natalie talks with the always-vibrant Dawn Jackson Blatner, RDN—dietitian, author, and self-proclaimed joy scientist—about why joy is a skill you can practice, not a personality trait. Dawn shares how hitting her own rock bottom led her to study the science of joy and create a simple daily “Joy GPS” that’s helped her and her clients feel more energized and motivated.

They dive into how joy directly supports fueling and fitness—from making nutrition more fun to finding motivation for tough workouts to letting go of the “shoulds” that drain excitement. Whether you’re a runner or just want to feel better day to day, Dawn’s playful, practical strategies will help you reframe habits, boost consistency, and bring the fun back.

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

Many female athletes think losing their period is a normal part of training, but it’s actually a sign their body is under too much stress and not getting enough fuel.

In this episode, Natalie Rizzo, MS, RD, sits down with sports dietitian Riley Beatty, founder of the Performance Fueling Club, to talk about hypothalamic amenorrhea (HA), aka losing your period due to underfueling. 

Riley explains why HA happens, how to spot the warning signs (like fatigue, hair loss, or frequent injuries), and what it really takes to restore your period and optimize performance. They also discuss the myths around body weight and performance, the role of key nutrients like calcium and vitamin D, and how under-fueling can impact long-term health and bone strength.

Whether you’re a competitive athlete, recreational runner, or just someone who wants to feel strong and balanced, this episode will help you understand how fueling better supports your hormones, health, and performance.

🎧 Listen to learn:

• What hypothalamic amenorrhea is and why it happens
• How to recognize early signs of low energy availability
• Why fueling enough (especially carbs!) is essential for performance
• How athletes can safely regain their period and protect long-term health

Follow Reilly at @easy.sports.nutrition or visit her website.

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

So many athletes wonder if they can change their body composition—or even lose a few pounds—without tanking their performance. In this episode, Natalie sits down with sports dietitian Alex Larson to unpack the delicate balance between fueling for endurance and reaching body composition goals. They talk about what “race weight” really means, how to avoid common pitfalls like underfueling, how to strategically time carbs and protein, and why food journaling can be a powerful learning tool for athletes.

Follow Alex at @alexlarsonnutrition. 

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 quick but info-packed episode, host Natalie Rizzo, MS, RD, shares her best fueling strategies for the New York City Marathon—from carb loading to race day breakfast and everything in between. Learn how to plan your pre-race meals, what to eat the night before, and why you’ll need a “second breakfast” before hitting the start line. Natalie also dives into common mistakes runners make on race day (like trying new foods) and how plant-based runners can make sure they’re fueled, hydrated, and ready to crush all 26.2 miles. This episode will help you feel confident, energized, and well-fed from start to finish.

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

Can you really get faster as you get older? Claire Bartholic, Boston Marathon qualifier, coach, and host of The Planted Runner podcast, proves you can. 

In this episode, we chat about her running journey from teenage half-marathons to PR’ing and running a sub 3-hour marathon in her 40s and the power of consistent strength training for runners. 

Plus, Claire shares her top tips for training to get faster, proper recovery, and finding joy in every stage of your running journey.

Follow Claire @theplantedrunner.

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

🎧 Trigger warning: This episode contains descriptions of childbirth and medical emergencies.

In this deeply personal episode of the Greenletes Podcast, host and plant-based sports dietitian Natalie Rizzo opens up about her unexpected health journey following the birth of her second child. Despite a healthy pregnancy and active lifestyle, Natalie experienced a series of complications after a planned C-section, including a severe uterine hemorrhage and a life-threatening pulmonary embolism (PE).

In honor of World Thrombosis Day (October 13), Natalie shares the full story of what happened, from the warning signs she missed to the lifesaving medical care she received. She discusses her emotional recovery, how she managed treatment while caring for a newborn, and what it took to return to running and regain confidence in her body.

This episode is a reminder that even the healthiest among us can face unexpected medical emergencies and that recovery, both physical and mental, is possible with time, support, and awareness.

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

The Greenletes Podcast is back! Host and plant-based sports dietitian Natalie Rizzo shares what she’s been up to, her latest projects, and how she helps runners and athletes fuel better with plants. Get a preview of exciting new guests and topics coming your way.

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 speaks with Registered Dietitian and Diabetes expert Erin Palinski-Wade to get to the bottom of blood sugar for athletes. They discuss:

• Why athletes are wearing continuous glucose monitors and whether or not they are recommended for all athletes 
• Do spikes in blood glucose do any long-term damage to the body?
• Is your insulin sensitivity heightened during the anabolic window, and does this help with muscle building?  
• What is the glycemic index and why do people talk about it so much?
• If someone doesn’t have Diabetes, should they care about the glycemic index? 

Follow Erin @erinpalinskiwade

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 you’ve ever hit the wall during a long run, this episode is your wake-up call.

I’m joined by registered dietitian and ultramarathoner Amy Goblirsch (aka The Running Dietitian) to break down exactly how runners should fuel for endurance—from marathons to ultras. We cover why so many runners underfuel, how many carbs you actually need per hour (hint: it’s probably more than you think), and how to train your gut so race-day nutrition doesn’t backfire.

Amy shares her real-world experience running everything from marathons to a 100-mile race (yes, really), plus practical strategies you can start using on your next long run—like how to space your fuel, what to eat when gels don’t work for you, and how to avoid common GI issues.

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

McKale Montgomery is an Assistant Professor at Oklahoma State University, as well as a nutritional science researcher. She specializes in iron, specifically how changes in cellular iron affect disease progression. She's also a competitive marathon runner. In this episode, we chat about: 

• How she started running and her journey to the Olympic Trials
• How she balances mom-ing (yes, it’s a verb), work, and competitive running
• Why iron is her favorite nutrient
• Do runners lose more iron than everyday people? How common is foot strike hemolysis? 
• What about plant-based athletes— is it inevitable that they will be iron deficient?
• Has research found a link between iron and cognitive decline? 
• The relevance of iron in cancer and chemotherapy 

Read the Runner's World article about McKale here! And follow her on Twitter

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

Dr. Kensa Gunter is a clinical and sport psychologist based in Atlanta, GA where she provides individual counseling, mental skills training, and consultation services to athletes and organizations. In this episode, we discuss:

• how psychological factors play into sport
• whether or not athletes are open to mental health discussions
• how to manage pre-competition anxiety
• How the idea of perfectionism play into an athlete’s mental health
• How athlete’s can balance the idea of wanting to win/be the best and also not beat themselves up if they don’t win.
• the definition of mental toughness and how can athlete’s harness it

Connect with Dr. Gunter or visit her website. 

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 chats with Vic Johnson, a nutrition coach for outdoor athletes and an outdoor endurance athlete, who has competed in trail and ultra running, triathlons, and cycling.

They discuss: 

• What are some special nutrition considerations for mountain sports? 
• Should you just rely on carbohydrates for fuel? Should you add in other nutrients besides carbs? 
• What nutrients the body relies on for lower intensity exercise.
• How to you carry fuel and hydration with you during long outdoor events
• How the elements, like extreme heat or cold, factor into nutrition

Follow Vic or check out his website. 

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 episode, Sports RD Natalie Rizzo answers your burning questions. She chats about: 

• whether or not vegans need to supplement with Vitamin B12 and how much to take
• how to fuel two-a-days 
• why you may be hungry at night on a plant-based diet
• do men have a faster metabolism than women?

Submit your questions for a future Q&A 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

In this episode, Natalie chats with Sun Sachs, the CEO & Co-founder of Rewire Fitness, the first mental fitness platform that helps athletes reach their full potential and avoid burnout by providing tools that improve mindset, readiness and resilience. They discuss:

• Sun's journey as a plant-based athlete and how he recognized he was underfueling for sport.
• What is Rewire Fitness and what’s the mission of the company? 
• What is mental fitness and why is it important?
• His personal stories about mental conditioning for sport. 
• Tools athletes can use to prevent burnout? 
• Sun's favorite training & recovery recipes

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

I'm back and ready to talk about nutrition for long runs! In this episode, we discuss:
how many grams of carbs you need before and during a long run, different types of long run fuel, the importance of hydration on your energy levels and how recovery plays a role in how you feel while running.

Join GREENLETES U!

Learn more from me in my FREE 5-Day Mini Course: Fuel Your Fitness with Plants.
And check out my book: Planted Performance

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

Julie Shobe is a Registered Dietitian Nutritionist and ultra runner. She helps ultra runners learn how to improve their fueling before, during, and after running so they can dial in their nutrition during training and ultimately race faster.  In this episode, we chat about: 

• How ultra nutrition is different from marathon nutrition
• Whether or not she recommends that ultra-marathoners track calories
• How many grams of carbs should someone eat per hour while running for hours on end
• How to fuel during an ultra--should you use sports products or whole foods or a mix of both?
• How to incorporate protein and fat into fueling
• Can ultra runners adapt to use fat as fuel?
• Ultra-marathon hydration needs and how to meet them 
• How will someone know if they are eating too much or too little

You can find Julie on Instagram @ultra.runner.nutrition or email fuelingultras@gmail.com
Julie's course is located here!

Connect with Natalie @greenletes or visit www.greenletes.com

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

Today is all about meal prepping for plant-based people! Welcome Nicole Osinga, a Registered Dietitian in the Greater Toronto Area. You can find Nicole on local or national TV and on Instagram/TikTok, where she is known as the 'Plant-Based Meal Prep Expert' and has an audience of over 100 K on Instagram and 44 K on TikTok. 

We chat about: 

• Her meal prepping journey
• The benefits of meal prep, particularly for athletes
• How to go about picking and organizing meals for the week?
• Tips for cooking multiple meal at once 
• Are there certain foods that are easier to meal prep?
• Tips to include packages foods into meal prepping
• How to make meal prepping less overwhelming
  
  

Follow Nicole @nicoleosinga_rd and Natalie @greenletes.

Read more about meal prepping here: https://greenletes.com/plant-based-meal-prep-athlete/

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

Let's talk about carbs! Will the extra carbs in plant-based protein make you gain weight or cause health issues, or are they a healthy part of your diet?

Follow @greenletes and visit www.greenletes.com for more. 

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

Ginger Hultin is a Seattle-based Registered Dietitian, who has worked with hundreds of clients to help them reach their weight loss goals. She has a new ebook called Meal Prep For Weight Loss 101.

In this episode, Natalie and Ginger chat about:

• Your "why" behind wanting to lose weight
• How much weight is it realistic to lose in a month 
• Are calorie trackers harmful or helpful?
• Do you have to cook all your own meals in order to lose weight?
• Do some people just have a slow metabolism that prohibits weight loss?
• The biggest weight loss mistakes people make
• Should you worry about the carbs in beans and legumes if you're trying to lose weight

Follow Ginger @champagnenutrition and Natalie @greenletes
Visit www.greenletes.com for more info!

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

Creatine is having a major moment—but most of the advice out there isn’t designed for women… or plant-based athletes.

So should you be taking it?

In this episode, I’m breaking down everything you need to know about creatine from a female, plant-based perspective. 

In this episode, we cover:

•  What creatine is and how it supports energy production 
•  Why plant-based athletes may respond differently 
•  The real benefits for strength, performance, and recovery 
•  What the research says about women specifically 
•  Creatine and mood: is there actually a connection? 
•  How much to take and when 
•  Whether you actually need it based on your goals

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

Welcome to the Marathon episode! Today's guest is Ali Nolan, the author of Master the Marathon: The Ultimate Training Guide for Women. She writes for Runner's World, Women's Running, Livestrong, and Self and works as an audience producer for This is Alabama. She's run three marathons and countless other races. We chat about:

• How female runners differ from male runners. What do they need to think about when tackling a marathon?
• What’s the first thing someone should do if they are considering running a marathon for the first time? 
• Why you need an intrinsic goal to stay motivated during marathon training 
• How to tell if you're a beginner, intermediate or advanced runner 
• What else goes into marathon training besides the actual physical training
• The biggest training mistake among marathon runners

Follow Ali at @alialinol
Follow Natalie @greenletes and visit www.greenletes.com 

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

This week's 5-minute Friday gives simple tips to incorporate meal prepping into your weekly routine!

Read more here: https://greenletes.com/plant-based-meal-prep-athlete/

And download the Free meal plan here: https://nutrition-natalie.ck.page

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

Jackie Newgent, RDN, CDN, is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson, and food writer. She’s the author of five cookbooks, including her newest, The Clean & Simple Diabetes Cookbook. She is a private plant-based cooking coach and a former healthy cooking instructor at the Institute of Culinary Education. We chatted about: 

• Her definition of "plant forward"
• Her journey to becoming a chef
• Whether or not it's difficult to develop a well-balanced meal without animal products
• Jackie's favorite plant-based proteins
• Alternatives for dairy and eggs 
• Creative ways to use plants for anyone who is stuck in a cooking rut
• Tips for those who find cooking intimidating to help them get started in the kitchen 
• How to serve a plant-based meal that meat eaters will enjoy

Follow Jackie and visit her website.
Follow me @greenletes and visit www.greenletes.com

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

Spend 5-minutes with Natalie learning about how much processed food is okay to eat and the difference between ultra-processed food and other "processed" foods that may be okay to eat. 

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

Wendy Sterling, MS, RD, CSSD, CEDRD-S is a Certified Eating Disorder Registered Dietitian and Approved Supervisor through the International Eating Association of Eating Disorder Professionals, and a Board-Certified Specialist in Sports Dietetics in the Bay Area in California. She has consulted for the Oakland Athletics, Golden State Warriors, NY Jets, and NY Islanders. Her newest book, A Parent's Guide to Diet-Free Living, Exercise and Body Image, just came out this past March 2022. In this episode, we chat about: 

• The difference between an eating disorder and disordered eating
• Factors that play into the development of eating disorders 
• How eating disorders are diagnosed
• Is there any particular sport or population that is at a greater risk of disordered eating and eating disorders? 
• Differences in eating disorders between males and females
• What can an athlete do if they think they have an eating disorder? 
• Wendy's plate by plate approach

Check out Wendy's website at: www.sterlingnutrition.com. Follow her on Instagram at @wendy_sterling and @platebyplateapproach   or  Twitter: @WendyMSRD.

Follow Natalie @greenletes or visit www.greenletes.com  

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

Special Thursday release due to the holiday weekend! Should you eat less on rest days? How to know how much to eat and the nutrients you should include on rest days.

Read more about this topic: https://greenletes.com/rest-day-nutrition-and-meal-plan/

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

Alyssa Lavy, MS, RD, CDN is a registered dietitian, who focuses on digestive health, using her foodie-first approach. In this episode, we chat about everything you've ever wanted to know about GI issues, including:

• Common GI issues among athletes
• What’s the difference between IBS and IBD?
• How can someone tell if they have a sensitive stomach or a condition, like IBS?
• What are the most common culprits of runner’s trots?
• the low FODMAP diet and its implications for athletes
• Why plant-based proteins may make you bloated and what you can do to banish the bloat
• If someone has IBS, can they still try to use sports supplements, like sports drinks, gummies and gels?

Learn more about Alyssa and follow her @alyssalavyrd
Trust Your Gut Course

And follow Natalie @greenletes or www.greenletes.com

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

Get my RD-approved tips for beating gas and bloating on a plant-based diet!

Read more here: https://greenletes.com/gas-bloating/

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

Let's chat about triathlon nutrition! Chrissy Carroll is an RD, an RRCA Running Coach and a USAT Level I Triathlon Coach. She discusses:

• how nutrition differs from running to triathlons
• how athletes know if they are fueling enough during a training cycle
• supplements for triathletes
• How to handle unexpected gut issues on race day?
• How to carry fuel while training and on race day
• What foods best support recovery after completing a triathlon?
• Training in a pool in vs open water swim 

Head to Chrissy's website for triathlon training plans and follow her!
And follow @greenletes and check out www.greenletes.com

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

For this week's 5-minute Friday, I'm answering the question "Does running make me hungrier?" I chat about some research that looks at the effects of exercise on ghrelin (the hunger hormone).

Follow @greenletes or email podcast@greenletes.com to submit your questions for future episodes. 

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

What can everyday athletes learn from Olympians and pro sports teams?

In this episode, I sit down with sports dietitian Emily Kaley, who has worked with organizations like the Chicago Cubs, New York Mets, and Washington Nationals, to break down what fueling actually looks like at the highest level—and how those same principles apply to you.

Emily shares her incredible journey from collegiate athlete to working in Major League Baseball, building nutrition programs from the ground up, and eventually launching her own private practice. Along the way, we dive into the biggest misconceptions in sports nutrition and what athletes (at every level) are getting wrong.

We cover:

•  The #1 habit that separates high performers from everyone else (hint: it’s not protein) 
•  What a real day of eating looks like for pro athletes 
•  Why fuel timing matters more than most people think 
•  The truth about carbs, supplements, and trendy diets 
•  How to fuel for evening workouts vs. early morning training 
•  What Emily learned from culinary school—and how to keep meals simple but effective 
•  Plant-based fueling for athletes and how to do it right 

Plus, a rapid-fire round where Emily shares her most controversial nutrition takes, underrated habits, and what she wishes more athletes understood.

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

Bone health is something that athletes don't think about enough. This episode dives into the science of bones, including how bones grow and develop and when you start losing bone density. I chat with Andrea Giancoli, MPH, RD, the Nutrition Advisor for the California Prune Board, about nutrients and foods that can protect bones. 

We also discuss some really interesting studies featuring prunes. Study links below:
Prunes may protect you from fracture risk
Prunes have also been shown to lower inflammation, decrease oxidation and increase antioxidant activity

Learn more about California Prunes here!
Follow @greenletes and check out this Chocolate Smoothie, made with prunes. 

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

Introducing the new series: 5-minute Friday! I spend 5 minutes every Friday answering your sports nutrition and plant-based eating questions. Today I'm responding to a listener who asked:
"I recently switched to a plant-based diet, and I feel like I'm always cold. Why?"

Submit your own question to podcasts@greenletes.com
Follow me @greenletes

Read more about plant-based iron here: https://greenletes.com/plant-based-sources-of-iron/

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

Welcome to Season 2 of the Greenletes Podcast! I'm giving a little life update on what I've been up to since Season 1, including my infertility, IVF and pregnancy journey.  I'm chatting about  how we ended up doing IVF, my biggest fears during all of it and how it impacted me as an athlete. I also discuss my pregnancy journey and running until I was 33 weeks pregnant, my recovery from a C-section and my postpartum half marathon. 

I'd love to hear from other infertility and IVF athlete warriors! Follow me: @greenletes

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 episode, Natalie chats with Jenn Drummond, creator of Bold Brave Beautiful. Jenn is a mountaineer and mom of seven that is on a mission to become the first woman to climb The Seven Second Summits (the second-tallest mountains on each continent). 

In this episode, Natalie and Jenn discuss: 

• Growing up abroad and how that shaped Jenn as a person and an athlete 
• Surviving a fatal car crash and the role it played in igniting a passion for climbing 
• What training is involved to be the first woman to complete the Seven Second Summits 
• About the hikes. Are you carrying everything you need on your back?
• How to factor in nutrition for the hike and how many calories she eats while hiking 
• How to keep your meals balanced and fuel yourself as a vegetarian mountaineer and athlete 
• Balancing being a mountaineer and mom to seven kids

Resources: 

Follow Jenn on IG or visit her website
Check out her summit notes  

And don't forget to follow @greenletes and visit www.greenletes.com

We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com

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