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 hand
• How to fuel during runs when you don’t have time to eat beforehand
• Why simple meals beat complicated recipes on busy weeks
• How to avoid under-fueling, skipped meals, and analysis paralysis

If 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 System

Join me inside Fuel Better to gain confidence in your fueling.

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

Check 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 runs
• How stroller running increases energy needs
• Signs you’re not eating enough to support training
• Why “bouncing back” is a harmful myth
• How to rebuild fitness without burning out

If 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.

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

Check 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!

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