Greenletes Podcast

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 st...

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 r...

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...

🎧 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 plan...

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. 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 N...

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...

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 Trials How she balances mom-ing (yes, it’s a verb),...

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 sport whether or not athletes are open to mental health discussions how to manage pre-competition anxiety How the idea of perfectionism p...

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...

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 take how to fuel two-a-days  why you may be hungry at night on a plant-based diet do men have a faster metabolism than women? Submit your questions for a future Q&A here! Apply to work with Natalie for 1-on-1 nutrition coaching!  H...

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...

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. A...

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 nutrition Whether or not she recommends that ultra-marathoners track calories...

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 journey The benefits of meal p...

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.  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

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 Loss 101 . In this episode, Natalie and Ginger chat about: Your "why" behind wanting to lose weight How much weight is it realistic to lose in a month  Are calorie trackers harmful or helpful? Do you hav...

Welcome to the Marathon episode! Today's guest is Ali Nolan, the author of Master the Marathon: The Ultimate Training Guide for Women . She writes for Runner's World, Women's Running, Livestrong, and Self and works as an audience producer for This is Alabama. She's run three marathons and countless other races. We chat about: How female runners differ from male runners. What do...

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/ And download the Free meal plan here: https://nutrition-natalie.ck.page 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 bo...

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 cookbooks, including her newest, The Clean & Simple Diabetes Cookbook . She is a private plant-based cooking coach and a former healthy cooking instructo...

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.  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

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 Dietetics in the Bay Area in California. She has consulted for the Oakland Athletics, Golden State Warriors, NY Jets, and NY Islanders. Her newest book, A Parent&ap...

Special Thursday release due to the holiday weekend! Should you eat less on rest days? How to know how much to eat and the nutrients you should include on rest days. Read more about this topic: https://greenletes.com/rest-day-nutrition-and-meal-plan/ 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...

Alyssa Lavy, MS, RD, CDN is a registered dietitian, who focuses on digestive health, using her foodie-first approach. In this episode, we chat about everything you've ever wanted to know about GI issues, including: Common GI issues among athletes What’s the difference between IBS and IBD? How can someone tell if they have a sensitive stomach or a condition, like IBS? What are the most common...

Get my RD-approved tips for beating gas and bloating on a plant-based diet! Read more here: https://greenletes.com/gas-bloating/ 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

Let's chat about triathlon nutrition! Chrissy Carroll is an RD, an RRCA Running Coach and a USAT Level I Triathlon Coach. She discusses: how nutrition differs from running to triathlons how athletes know if they are fueling enough during a training cycle supplements for triathletes How to handle unexpected gut issues on race day? How to carry fuel while training and on race day What foods bes...