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!

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!

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