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Should plant-based athletes eat soy? Does tofu lower testosterone? Is soy protein actually good for building muscle? In this episode, sports dietitian Natalie Rizzo, MS, RD, breaks down the latest research on one of the most misunderstood foods in sports nutrition. You'll learn how soy compares to animal protein for muscle recovery, what the science really says about hormones, and how much soy athletes can safely eat. You'll also get practical ways to add tofu, tempeh, edamame, and soy milk to your daily routine, without relying on protein powders. In this episode you'll learn:  Is soy a "complete" protein?  Does soy help build muscle?  Does soy lower testosterone or increase estrogen?  How much soy should athletes eat?  The best soy foods for recovery and performance  Easy ways to eat more soy every dayApply 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 thought I'd take one year off from marathons. Instead, it became seven. In this episode, I'm sharing the personal story behind my return to marathon running, from infertility and IVF to postpartum complications, recovering from a pulmonary embolism, and finding my way back to the starting line as a mom of two. I'm also taking you behind the scenes of my training for the 2026 Chicago Marathon and showing exactly how I'm fueling differently this time around. In this episode:  Why I stepped away from marathons for seven years  Recovering from infertility, pregnancy, and postpartum health complications  How Team Abbott gave me an unexpected path back to Chicago  Why my goals look different in my 40s  What to expect as I document my marathon training and nutrition journeyApply 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, I share my personal experience with iron deficiency anemia, from chewing ice every night and dealing with restless legs to learning how low iron was affecting my running performance. As a plant-based runner with thalassemia trait, I've struggled with iron issues for most of my life. And it's also one of the most common nutrition challenges I see among female athletes. In this episode, you'll learn:  The most common signs and symptoms of iron deficiency  Why runners (especially female runners) are at higher risk  The difference between heme and non-heme iron  The best plant-based sources of iron  How vitamin C can dramatically improve iron absorption  Foods and drinks that can interfere with iron absorption  When iron supplements may be necessary  Why low iron is not a failure of a plant-based diet Subscribe for more evidence-based plant-based sports nutrition tips to help you fuel your fitness with plants. 🌱🏃‍♀️ 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

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

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

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

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 goalsApply 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

Body image isn’t just a “women’s issue” or something that affects aesthetic sport. It shows up across all athletes, from elite professionals to everyday runners. In this episode, I’m joined by sports dietitian Adena Neglia, who’s worked with elite teams like the Brooklyn Nets and New York City Ballet, to unpack the complicated relationship between body image, fueling, and performance. We dive into why athletes are uniquely vulnerable to body image struggles, how one small comment from a coach can stick for years, and why the belief that “leaner = faster” isn’t backed by science. Adena also shares what she’s seeing behind the scenes with elite athletes and how it’s not so different from what everyday runners experience. If you’ve ever thought, “I’d be faster if I just lost a few pounds,” this episode is a must-listen. 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’re running the Boston Marathon (or any marathon), what you eat this week can make or break your race. And most runners get it wrong. In this episode, I’m breaking down exactly how to carb load the right way—so you show up on race day feeling energized, not sluggish, bloated, or underfueled. You’ll learn:  Why carb loading is NOT just a big pasta dinner the night before  Exactly when to start (and how much to eat)  What a full day of carb loading actually looks like  How to avoid common mistakes that lead to GI issues mid-race  What to eat the night before and the morning of your race If you’ve ever hit the wall, felt low energy late in a race, or just want to feel more confident going into race day—this episode is your game plan. 🎧 Hit play, then save this episode so you can come back to it during race week. Or watch the episode on YouTube!  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, I’m pulling back the curtain on what I eat in a typical week as a sports dietitian, marathoner, and busy mom. Spoiler: it’s not complicated. I’m sharing the real dinners I make on weeknights, all ready in about 30 minutes or less. Plus, the simple system I use to make sure my meals are balanced, nourishing, and realistic (even on the busiest days). You’ll learn:  How I plan a week of plant-based dinners in 10–15 minutes The simple formula I use to build balanced meals for energy + recovery  Why I rely on theme nights (like Taco Tuesday + Pizza Friday) How to get enough plant-based protein as an active person Easy dinner ideas you can repeat every week without getting bored These are the exact strategies I use to stay consistent with my nutrition and feel strong in my training without spending hours in the kitchen. Watch the YouTube video to see examples of the dinners:  If this episode was helpful: subscribe, leave a rating, and share it with a friend who’s always wondering what to make for dinner. 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 dietitian and Greenletes founder Natalie Rizzo breaks down the most common mistakes runners make when it comes to recovery, especially on a plant-based diet, and how to fix them so you can feel stronger, faster, and more energized. You’ll learn:  Why under-fueling is the #1 reason runners struggle to recover  What the research actually says about the post-run recovery window (hint: it’s more than 30 minutes)  How to properly time your post-run snack and meal for better energy and less soreness  The key nutrients plant-based runners need to watch (like iron, B12, and vitamin D)  Why hydration and electrolytes can make or break your recovery Plus, Natalie shares simple, realistic plant-based meal and snack ideas you can start using right away. 🎯 Free Resource:  Start the Plant-Based Performance Reset: a free 7-day course to help you fuel smarter, recover better, and run stronger. Sign up 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

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 differentlyThe 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 controlWhether 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 issuesTake in the right carbs, protein, and electrolytes during exerciseRecover effectively with post-run meals and snacksBuild a repeatable, easy-to-follow system that makes fueling second natureWant 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