Greenletes Podcast

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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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/89c624b601Apply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 handHow to fuel during runs when you don’t have time to eat beforehandWhy simple meals beat complicated recipes on busy weeksHow to avoid under-fueling, skipped meals, and analysis paralysisIf 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 SystemJoin 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 @greenletesCheck 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 runsHow stroller running increases energy needsSigns you’re not eating enough to support trainingWhy “bouncing back” is a harmful mythHow to rebuild fitness without burning outIf 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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.Apply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @greenletesCheck 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 @erinpalinskiwadeApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 TwitterApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 sportwhether or not athletes are open to mental health discussionshow to manage pre-competition anxietyHow the idea of perfectionism play into an athlete’s mental healthHow 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 itConnect 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 @greenletesCheck 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 eventsHow the elements, like extreme heat or cold, factor into nutritionFollow 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 @greenletesCheck 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 takehow to fuel two-a-days why you may be hungry at night on a plant-based dietdo 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 @greenletesCheck 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 recipesApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 PerformanceApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 nutritionWhether or not she recommends that ultra-marathoners track caloriesHow many grams of carbs should someone eat per hour while running for hours on endHow 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 fuelingCan 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 littleYou can find Julie on Instagram @ultra.runner.nutrition or email [email protected] Julie's course is located here! Connect with Natalie @greenletes or visit www.greenletes.comApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 journeyThe benefits of meal prep, particularly for athletesHow 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 preppingHow to make meal prepping less overwhelmingFollow 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 @greenletesCheck 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 @greenletesCheck 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 weightHow 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 makeShould you worry about the carbs in beans and legumes if you're trying to lose weightFollow Ginger @champagnenutrition and Natalie @greenletesVisit 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 @greenletesCheck 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 trainingThe biggest training mistake among marathon runnersFollow 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 @greenletesCheck 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.pageApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 chefWhether or not it's difficult to develop a well-balanced meal without animal productsJackie's favorite plant-based proteinsAlternatives for dairy and eggs Creative ways to use plants for anyone who is stuck in a cooking rutTips 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 enjoyFollow Jackie and visit her website.Follow me @greenletes and visit www.greenletes.comApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 @greenletesCheck 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 eatingFactors that play into the development of eating disorders How eating disorders are diagnosedIs 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 femalesWhat can an athlete do if they think they have an eating disorder? Wendy's plate by plate approachCheck 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 @greenletesCheck 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 @greenletesCheck 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 athletesWhat’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 athletesWhy plant-based proteins may make you bloated and what you can do to banish the bloatIf 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.comApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 @greenletesCheck 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 triathlonshow athletes know if they are fueling enough during a training cyclesupplements for triathletesHow to handle unexpected gut issues on race day?How to carry fuel while training and on race dayWhat 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.comApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck 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 [email protected] 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 @greenletesCheck 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 riskPrunes have also been shown to lower inflammation, decrease oxidation and increase antioxidant activityLearn 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 @greenletesCheck 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 [email protected] me @greenletesRead 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 @greenletesCheck 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: @greenletesApply to work with Natalie for 1-on-1 nutrition coaching! Have questions or want to request a show topic? DM us @greenletesCheck out Natalie's book 📕: Planted Performance