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The Greenletes Podcast is hosted by Registered Dietitian Natalie Rizzo and features experts from the sports nutrition and fitness industry. Each episode provides plenty of practical nutrition and fitness information for everyday athletes, with a plant-based twist. Natalie interviews dietitians who work with pro athletes, editors for health & wellness magazines, pro trainers, plant-based athletes and more. Whether you're interested in learning how to use nutrition to maximize performance, you're looking for tips on going plant-based or you want to up your fitness game, the Greenletes Podcast has you covered.
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We'd love to hear from you! Send us a text with your feedback. 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 sh...
We'd love to hear from you! Send us a text with your feedback. 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 stomac...
We'd love to hear from you! Send us a text with your feedback. 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 c...
We'd love to hear from you! Send us a text with your feedback. 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 sup...
We'd love to hear from you! Send us a text with your feedback. 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 th...
We'd love to hear from you! Send us a text with your feedback. 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 protei...
We'd love to hear from you! Send us a text with your feedback. 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...
We'd love to hear from you! Send us a text with your feedback. 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...
We'd love to hear from you! Send us a text with your feedback. 🎧 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 u...
We'd love to hear from you! Send us a text with your feedback. 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
We'd love to hear from you! Send us a text with your feedback. 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? &nb...
We'd love to hear from you! Send us a text with your feedback. 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 ...
We'd love to hear from you! Send us a text with your feedback. 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 healthH...
We'd love to hear from you! Send us a text with your feedback. 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...
We'd love to hear from you! Send us a text with your feedback. 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! Have questions or want to request a show topic? DM us @greenletes Check out Natalie's ...
We'd love to hear from you! Send us a text with your feedback. 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...
We'd love to hear from you! Send us a text with your feedback. 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 Perf...
We'd love to hear from you! Send us a text with your feedback. 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 carb...
We'd love to hear from you! Send us a text with your feedback. 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...
We'd love to hear from you! Send us a text with your feedback. 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. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance
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