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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!  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? 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!  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. 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. 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. 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. 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 happensHow to recognize early signs of low energy availabilityWhy fueling enough (especially carbs!) is essential for performanceHow athletes can safely regain their period and protect long-term healthFollow 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

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

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

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

🎧 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

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

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

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 TrialsHow she balances mom-ing (yes, it’s a verb), work, and competitive runningWhy iron is her favorite nutrientDo 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