Greenletes Podcast

In this episode, I share my personal experience with iron deficiency anemia, from chewing ice every night and dealing with restless legs to learning how low iron was affecting my running performance. As a plant-based runner with thalassemia trait, I've struggled with iron issues for most of my life. And it's also one of the most common nutrition challenges I see among female athletes. In...

A few months ago, I interviewed Brené Brown for TODAY.com, and one thing she said stuck with me: "Communication doesn't solve loneliness. Connection does."   The very next day, I posted a simple question in a local moms Facebook group: Would anyone want to start a running group? What happened next surprised me.  In this personal episode, I'm sharing how one small act of vulnera...

Do you skip breakfast before your morning runs because you don't have enough time to digest? Or maybe you assume your only options are waking up an hour earlier or running completely fasted. In this episode, sports dietitian Natalie Rizzo breaks down a simple middle-ground approach that can help you feel more energized during those early miles. even when you only have 15 minutes before headin...

Whether you’re training for your first 5K or gearing up for a fall marathon, your nutrition needs shouldn’t stay the same throughout your training cycle. In this episode, I’m joined by sports dietitian and former professional runner Maddie Alm to break down exactly how fueling should evolve from base training to peak mileage, taper week and race day. We cover:  How to adjust your nutrition as mile...

If you’ve ever hit the wall during a long run, this episode is your wake-up call. I’m joined by registered dietitian and ultramarathoner Amy Goblirsch (aka The Running Dietitian) to break down exactly how runners should fuel for endurance—from marathons to ultras. We cover why so many runners underfuel, how many carbs you actually need per hour (hint: it’s probably more than you think), and how to...

Creatine is having a major moment—but most of the advice out there isn’t designed for women… or plant-based athletes. So should you be taking it? In this episode, I’m breaking down everything you need to know about creatine from a female, plant-based perspective.  In this episode, we cover:  What creatine is and how it supports energy production   Why plant-based athletes may respond differently ...

What can everyday athletes learn from Olympians and pro sports teams? In this episode, I sit down with sports dietitian Emily Kaley, who has worked with organizations like the Chicago Cubs, New York Mets, and Washington Nationals, to break down what fueling actually looks like at the highest level—and how those same principles apply to you. Emily shares her incredible journey from collegiate athle...

Body image isn’t just a “women’s issue” or something that affects aesthetic sport. It shows up across all athletes, from elite professionals to everyday runners. In this episode, I’m joined by sports dietitian Adena Neglia, who’s worked with elite teams like the Brooklyn Nets and New York City Ballet, to unpack the complicated relationship between body image, fueling, and performance. We dive into...

If you’re running the Boston Marathon (or any marathon), what you eat this week can make or break your race. And most runners get it wrong. In this episode, I’m breaking down exactly how to carb load the right way—so you show up on race day feeling energized, not sluggish, bloated, or underfueled. You’ll learn:  Why carb loading is NOT just a big pasta dinner the night before   Exactly when to sta...

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...

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 wind...

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 bod...

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 issues Take in the right carbs, protein, and electrolytes during e...

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...

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 hand H...

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 runs How stroller running increases energy needs Signs you’re not...

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 headache...

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 fluf...

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 u...

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 re...

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...

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...

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 corr...

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. Th...

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 wh...