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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

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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7:55

Greenletes Is Back! What We've Been Up To & What’s...

Greenletes Podcast ·

2025/10/07

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. Join the Greenletes Facebook Group IG: @greenletes 📕: Planted Performance

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26:39

Should athletes monitor their blood sugar during...

Greenletes Podcast ·

2022/12/13

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33:58

A Deep Dive Into Iron & Athletes: Foot Strike...

Greenletes Podcast ·

2022/12/06

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29:44

The Psychological Side of Sport: How Your Mental...

Greenletes Podcast ·

2022/12/02

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36:49

Nutrition for Mountain Sports: What Trail Runners,...

Greenletes Podcast ·

2022/11/16

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37:09

Answering your questions: vegan B12, metabolism,...

Greenletes Podcast ·

2022/10/31

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37:32

Why (and how) mental fitness should be part of every...

Greenletes Podcast ·

2022/10/24

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20:51

How to keep energy levels up during a long run

Greenletes Podcast ·

2022/10/17

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36:33

Ultra-Marathon Nutrition- How To Avoid The Bonk, with...

Greenletes Podcast ·

2022/08/10

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29:28

The Secrets To Meal Prepping, according to an...

Greenletes Podcast ·

2022/08/02

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5:03

5-minute Friday: Should I worry about the carbs in...

Greenletes Podcast ·

2022/07/29

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32:23

The #1 Weight Loss Mistake You're Probably Making +...

Greenletes Podcast ·

2022/07/26

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32:31

How Women Runners Differ From Men & What They Need To...

Greenletes Podcast ·

2022/07/20

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5:47

5-minute Friday: How to make plant-based meal...

Greenletes Podcast ·

2022/07/15

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28:28

A Plant-Forward Chef Shares Creative Ways To Spice Up...

Greenletes Podcast ·

2022/07/12

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6:23

5-minute Friday: How much processed food is okay to eat?

Greenletes Podcast ·

2022/07/08

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