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