Greenletes Podcast
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.
Episodes
55 episodes
Philly Half Marathon Recap: The 4 Changes I Made To Run My Fastest Half Marathon In Years
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,...
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26:30
Unlocking The Joy In Fueling & Exercise: The Science Behind Happiness with Dawn Jackson Blatner, RDN
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...
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41:18
The Hidden Cost of Under-Fueling: Why Female Athletes Lose Their Periods & How To Get It Back with Reilly Beatty, MS, RD, CSSD
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...
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35:10
How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD
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 f...
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42:18
Fueling the New York City Marathon: Carb Loading, Race Day Breakfast & Plant-Based Tips
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-rac...
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14:26
How to Be a Faster, Stronger Runner, at Any Age with Claire Bartholic of The Planted Runner
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-ma...
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40:38
My Pulmonary Embolism Story: What I Learned After a Life-Threatening Postpartum Emergency
🎧 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 h...
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27:54
Greenletes Is Back! What We've Been Up To & What’s Ahead for Plant-Based Athletes
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 topi...
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7:55
Should athletes monitor their blood sugar during exercise?-- with Erin Palinski-Wade RD, CDE, LDN, CPT
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 recommen...
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26:39
A Deep Dive Into Iron & Athletes: Foot Strike Hemolysis & How Iron Relates To Cognitive Decline & Cancer-- with McKale Montgomery, PhD, RD
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 marat...
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33:58
The Psychological Side of Sport: How Your Mental State Affects Performance--with Dr. Kensa Gunter, PsyD, CMPC
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 ps...
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29:44
Nutrition for Mountain Sports: What Trail Runners, Ultra Runners, Hikers, Cyclists & Skiers Should Eat For Their Sport-- with Vic Johnson, MPH
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...
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36:49
Answering your questions: vegan B12, metabolism, hunger on a plant-based diet & more
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 b...
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37:09
Why (and how) mental fitness should be part of every athlete's training--with Sun Sachs
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 ...
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37:32
How to keep energy levels up during a long run
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...
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20:51
Ultra-Marathon Nutrition- How To Avoid The Bonk, with Julie Shobe, RD
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.&nb...
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36:33
The Secrets To Meal Prepping, according to an expert-- with Nicole Osinga, MAN, BASc, RD
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...
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29:28
5-minute Friday: Should I worry about the carbs in plant-based proteins?
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
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5:03
The #1 Weight Loss Mistake You're Probably Making + Should You Worry About The Carbs In Plant-Based Proteins? -- with Ginger Hultin, MS, RDN
Ginger Hultin is a Seattle-based Registered Dietitian, who has worked with hundreds of clients to help them reach their weight loss goals. She has a new ebook called Meal Prep For Weight...
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32:23
How Women Runners Differ From Men & What They Need To Know About Marathon Training-- with Ali Nolan
Welcome to the Marathon episode! Today's guest is Ali Nolan, the author of
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32:31
5-minute Friday: How to make plant-based meal prepping less overwhelming
This week's 5-minute Friday gives simple tips to incorporate meal prepping into your weekly routine! Read more here: https://greenletes.com/plant-based-meal-prep-athlete/
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5:47
A Plant-Forward Chef Shares Creative Ways To Spice Up Your Cooking, with Jackie Newgent, RDN
Jackie Newgent, RDN, CDN, is a plant-forward registered dietitian nutritionist, classically-trained chef, award-winning cookbook author, professional recipe developer, media personality, spokesperson, and food writer. She’s the author of five c...
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28:28
5-minute Friday: How much processed food is okay to eat?
Spend 5-minutes with Natalie learning about how much processed food is okay to eat and the difference between ultra-processed food and other "processed" foods that may be okay to eat.
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6:23
Eating Disorders In Athletes with Wendy Sterling, MS, RD, CSSD, CEDRD-S
Wendy Sterling, MS, RD, CSSD, CEDRD-S is a Certified Eating Disorder Registered Dietitian and Approved Supervisor through the International Eating Association of Eating Disorder Professionals, and a Board-Certified Specialist in Sports Dietetic...
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30:00