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PODCAST

Greenletes Podcast

Natalie Rizzo, MS, RD

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

health & fitness nutrition

All Episodes

10:07

What I Eat in a Week as a Plant-Based Runner (Simple...

Greenletes Podcast ·

2026/03/30

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 mea...

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12:23

Why You’re Not Recovering From Your Runs (And How to...

Greenletes Podcast ·

2026/03/24

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 ...

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19:32

Protein for Plant-Based Athletes: How Much You Really...

Greenletes Podcast ·

2026/03/17

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 overcomplicatin...

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21:31

The 3- Step Fueling Framework To Master Your Running...

Greenletes Podcast ·

2026/03/10

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...

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30:47

Electrolytes for Runners: How Much Sodium You...

Greenletes Podcast ·

2026/03/05

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 y...

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10:19

How to Fuel on a Plant-Based Diet When You’re Too...

Greenletes Podcast ·

2026/02/24

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...

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48:57

Postpartum Running & Underfueling: What Most Moms...

Greenletes Podcast ·

2026/02/18

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 witho...

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27:07

Ask Me Anything: Fat Intake, Soy Protein, Bone...

Greenletes Podcast ·

2026/02/10

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 ...

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20:48

Do Plant-Based Runners Really Need Supplements?

Greenletes Podcast ·

2026/01/27

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 ...

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20:24

How to Tell If You’re Underfueling Your Runs (Even If...

Greenletes Podcast ·

2026/01/20

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 -->...

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23:05

The Plant-Based Athlete Blueprint: The 5 Core...

Greenletes Podcast ·

2026/01/13

We'd love to hear from you! Send us a text with your feedback. 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 s...

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15:33

From Surviving to Thriving: Lessons From 2025 and a...

Greenletes Podcast ·

2025/12/31

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...

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39:08

Fuel or Fiction: The Biggest Running Nutrition Myths...

Greenletes Podcast ·

2025/12/02

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...

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26:30

Philly Half Marathon Recap: The 4 Changes I Made To...

Greenletes Podcast ·

2025/11/25

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...

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41:18

Unlocking The Joy In Fueling & Exercise: The Science...

Greenletes Podcast ·

2025/11/20

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...

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35:10

The Hidden Cost of Under-Fueling: Why Female Athletes...

Greenletes Podcast ·

2025/11/11

Send us a text 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 freq...

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42:18

How to Lose Weight Without Losing Performance: The...

Greenletes Podcast ·

2025/11/04

Send us a text 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 lear...

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14:26

Fueling the New York City Marathon: Carb Loading,...

Greenletes Podcast ·

2025/10/29

Send us a text 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 fu...

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40:38

How to Be a Faster, Stronger Runner, at Any Age with...

Greenletes Podcast ·

2025/10/21

Send us a text 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 ...

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27:54

My Pulmonary Embolism Story: What I Learned After a...

Greenletes Podcast ·

2025/10/13

Send us a text 🎧 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

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68 results

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