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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! 

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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.

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Check out Natalie's book 📕: Planted Performance

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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.

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Check out Natalie's book 📕: Planted Performance

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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.

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Check out Natalie's book 📕: Planted Performance

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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.

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Check out Natalie's book 📕: Planted Performance

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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.

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

Check out Natalie's book 📕: Planted Performance

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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. 

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

Check out Natalie's book 📕: Planted Performance

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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.

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

Check out Natalie's book 📕: Planted Performance

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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.

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

Check out Natalie's book 📕: Planted Performance

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🎧 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.

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

Check out Natalie's book 📕: Planted Performance

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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.

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

Check out Natalie's book 📕: Planted Performance

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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

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

Check out Natalie's book 📕: Planted Performance

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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

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

Check out Natalie's book 📕: Planted Performance

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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. 

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

Check out Natalie's book 📕: Planted Performance

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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. 

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

Check out Natalie's book 📕: Planted Performance

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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!

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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/

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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. 

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

Check out Natalie's book 📕: Planted Performance

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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!

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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 

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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

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

Check out Natalie's book 📕: Planted Performance

We'd love to hear from you! Send us a text with your feedback.

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

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

Check out Natalie's book 📕: Planted Performance