Greenletes Podcast: Recent Episodes
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 looking for tips on going plant-based or you want to up your fitness game, the Greenletes Podcast has you covered.
Should plant-based athletes eat soy? Does tofu lower testosterone? Is soy protein actually good for building muscle?
In this episode, sports dietitian Natalie Rizzo, MS, RD, breaks down the latest research on one of the most misunderstood foods in sports nutrition. You'll learn how soy compares to animal protein for muscle recovery, what the science really says about hormones, and how much soy athletes can safely eat.
You'll also get practical ways to add tofu, tempeh, edamame, and soy milk to your daily routine, without relying on protein powders.
In this episode you'll learn:
- Is soy a "complete" protein?
- Does soy help build muscle?
- Does soy lower testosterone or increase estrogen?
- How much soy should athletes eat?
- The best soy foods for recovery and performance
- Easy ways to eat more soy every day
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 đ: Planted Performance
I thought I'd take one year off from marathons. Instead, it became seven.
In this episode, I'm sharing the personal story behind my return to marathon running, from infertility and IVF to postpartum complications, recovering from a pulmonary embolism, and finding my way back to the starting line as a mom of two.
I'm also taking you behind the scenes of my training for the 2026 Chicago Marathon and showing exactly how I'm fueling differently this time around.
In this episode:
- Why I stepped away from marathons for seven years
- Recovering from infertility, pregnancy, and postpartum health complications
- How Team Abbott gave me an unexpected path back to Chicago
- Why my goals look different in my 40s
- What to expect as I document my marathon training and nutrition journey
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 đ: Planted Performance
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 this episode, you'll learn:
- The most common signs and symptoms of iron deficiency
- Why runners (especially female runners) are at higher risk
- The difference between heme and non-heme iron
- The best plant-based sources of iron
- How vitamin C can dramatically improve iron absorption
- Foods and drinks that can interfere with iron absorption
- When iron supplements may be necessary
- Why low iron is not a failure of a plant-based diet
Subscribe for more evidence-based plant-based sports nutrition tips to help you fuel your fitness with plants. đąđââď¸
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 đ: Planted Performance
A few months ago, I interviewed BrenĂŠ 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 vulnerability led to new friendships, a stronger sense of community, and one of the best decisions I've made since becoming a parent.
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 đ: Planted Performance
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 heading out the door.
You'll learn:
⢠Why runners often feel sluggish during early morning workouts
⢠What happens to your glycogen stores overnight
⢠Why simple carbohydrates work better than high-fiber foods right before a run
⢠The best quick-digesting snacks to eat 15â30 minutes before running
⢠How much carbohydrate you actually need
⢠Hydration tips for early morning runners
Tune in to discover why even a small amount of fuel can make a big difference in your performance, recovery, and consistency as a runner.
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 đ: Planted Performance
Whether youâre training for your first 5K or gearing up for a fall marathon, your nutrition needs shouldnât stay the same throughout your training cycle. In this episode, Iâm 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 mileage increases
- Signs you may not be eating enough during training
- Protein myths for endurance athletes
- During-run fueling strategies and carb recommendations
- What to eat during taper week and before race day
- How to handle low appetite, GI issues and race nerves
- The truth about desserts, supplements and carb loading
Plus, Maddie shares how she fueled the New York City Marathon, her favorite race-day foods and practical tips runners can start using immediately.
Listen to Maddie's previous episode to hear her story about going from walk-on cross-country to professional runner.
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 đ: Planted Performance
If youâve ever hit the wall during a long run, this episode is your wake-up call.
Iâm joined by registered dietitian and ultramarathoner Amy Goblirsch (aka The Running Dietitian) to break down exactly how runners should fuel for enduranceâfrom marathons to ultras. We cover why so many runners underfuel, how many carbs you actually need per hour (hint: itâs probably more than you think), and how to train your gut so race-day nutrition doesnât backfire.
Amy shares her real-world experience running everything from marathons to a 100-mile race (yes, really), plus practical strategies you can start using on your next long runâlike how to space your fuel, what to eat when gels donât work for you, and how to avoid common GI issues.
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 đ: Planted Performance
Creatine is having a major momentâbut most of the advice out there isnât designed for women⌠or plant-based athletes.
So should you be taking it?
In this episode, Iâm 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
- The real benefits for strength, performance, and recovery
- What the research says about women specifically
- Creatine and mood: is there actually a connection?
- How much to take and when
- Whether you actually need it based on your goals
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 đ: Planted Performance
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 levelâand how those same principles apply to you.
Emily shares her incredible journey from collegiate athlete to working in Major League Baseball, building nutrition programs from the ground up, and eventually launching her own private practice. Along the way, we dive into the biggest misconceptions in sports nutrition and what athletes (at every level) are getting wrong.
We cover:
- The #1 habit that separates high performers from everyone else (hint: itâs not protein)
- What a real day of eating looks like for pro athletes
- Why fuel timing matters more than most people think
- The truth about carbs, supplements, and trendy diets
- How to fuel for evening workouts vs. early morning training
- What Emily learned from culinary schoolâand how to keep meals simple but effective
- Plant-based fueling for athletes and how to do it right
Plus, a rapid-fire round where Emily shares her most controversial nutrition takes, underrated habits, and what she wishes more athletes understood.
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 đ: Planted Performance
Body image isnât just a âwomenâs issueâ or something that affects aesthetic sport. It shows up across all athletes, from elite professionals to everyday runners.
In this episode, Iâm joined by sports dietitian Adena Neglia, whoâs 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 why athletes are uniquely vulnerable to body image struggles, how one small comment from a coach can stick for years, and why the belief that âleaner = fasterâ isnât backed by science. Adena also shares what sheâs seeing behind the scenes with elite athletes and how itâs not so different from what everyday runners experience.
If youâve ever thought, âIâd be faster if I just lost a few pounds,â this episode is a must-listen.
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 đ: Planted Performance
If youâre 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, Iâm breaking down exactly how to carb load the right wayâso you show up on race day feeling energized, not sluggish, bloated, or underfueled.
Youâll learn:
- Why carb loading is NOT just a big pasta dinner the night before
- Exactly when to start (and how much to eat)
- What a full day of carb loading actually looks like
- How to avoid common mistakes that lead to GI issues mid-race
- What to eat the night before and the morning of your race
If youâve ever hit the wall, felt low energy late in a race, or just want to feel more confident going into race dayâthis episode is your game plan.
đ§ Hit play, then save this episode so you can come back to it during race week.
Or watch the episode on YouTube!
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 đ: Planted Performance
In this episode, Iâm pulling back the curtain on what I eat in a typical week as a sports dietitian, marathoner, and busy mom. Spoiler: itâs not complicated.
Iâm 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).
Youâll learn:
- How I plan a week of plant-based dinners in 10â15 minutes
- The simple formula I use to build balanced meals for energy + recovery
- Why I rely on theme nights (like Taco Tuesday + Pizza Friday)
- How to get enough plant-based protein as an active person
- Easy dinner ideas you can repeat every week without getting bored
These are the exact strategies I use to stay consistent with my nutrition and feel strong in my training without spending hours in the kitchen.
Watch the YouTube video to see examples of the dinners:
If this episode was helpful: subscribe, leave a rating, and share it with a friend whoâs always wondering what to make for dinner.
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 đ: Planted Performance
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.
Youâll learn:
- Why under-fueling is the #1 reason runners struggle to recover
- What the research actually says about the post-run recovery window (hint: itâs more than 30 minutes)
- How to properly time your post-run snack and meal for better energy and less soreness
- The key nutrients plant-based runners need to watch (like iron, B12, and vitamin D)
- Why hydration and electrolytes can make or break your recovery
Plus, Natalie shares simple, realistic plant-based meal and snack ideas you can start using right away.
đŻ Free Resource: Start the Plant-Based Performance Reset: a free 7-day course to help you fuel smarter, recover better, and run stronger. Sign up here!
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 đ: Planted Performance
Protein is everywhere right now, but how much do plant-based athletes actually need?
In this episode, Iâm breaking down everything you need to know about protein on a plant-based diet, inspired by a question Iâve been getting a lot lately: âHow much protein do you eat in a day?â Iâll share my real numbers (and how I figured them out), plus what they actually mean for performance, recovery, and body composition.
Weâll cover:
- How to calculate your personal protein needs (without overcomplicating it)
- Why plant-based athletes may need to think about protein a little differently
- The truth about âincompleteâ proteins (and why you donât need to stress)
- The best high-protein plant foods (and how to build balanced meals)
- How to time your protein for better recovery and appetite control
- Whether protein powders and âhigh-proteinâ products are worth it
Want help putting this into practice? Join Fuel Better: Nutrition Coaching for Plant-Based Runners to get personalized guidance, meal frameworks, and support to fuel your training the right way. Get a month free now!
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 đ: Planted Performance
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.
Youâll learn how to:
- Plan your pre-run fuel for energy without gut issues
- Take in the right carbs, protein, and electrolytes during exercise
- Recover effectively with post-run meals and snacks
- Build a repeatable, easy-to-follow system that makes fueling second nature
Want to work with Natalie? Try Fuel Better, and get the first month free!
Start the free Plant-Based Performance Reset course now!
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 đ: Planted Performance
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.
Youâll 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 your hydration, and why cramps and fatigue may be linked to more than just potassium.
If you're training for a race, running in the heat, or simply trying to improve your endurance performance, this episode will help you dial in your hydration strategy.
Want a simple system for fueling your runs?
Grab my free mini course, Plant-Based Performance Reset, where I walk you through the exact nutrition strategy I use with runners to fuel better, recover faster, and feel stronger on every run.
Get it here: https://nutrition-natalie.kit.com/89c624b601
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 đ: Planted Performance
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, Iâm sharing three simple principles to help plant-based runners stay fueled even when life is chaoticâno meal prep, no macro tracking, and no perfect recipes required.
Youâll learn:
- What convenient fueling foods to always keep on hand
- How to fuel during runs when you donât have time to eat beforehand
- Why simple meals beat complicated recipes on busy weeks
- How to avoid under-fueling, skipped meals, and analysis paralysis
If youâre a runner with a full lifeâwork, kids, workouts, and everything in betweenâthis episode will help you build a fueling plan that actually fits your real schedule.
Sign up for the Masterclass to learn more --> The Runner's Weekly Fueling System
Join me inside Fuel Better to gain confidence in your fueling.
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 đ: Planted Performance
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, youâll learn:
- Why postpartum runners feel wiped out even on short runs
- How stroller running increases energy needs
- Signs youâre not eating enough to support training
- Why âbouncing backâ is a harmful myth
- How to rebuild fitness without burning out
If youâre a mom who runsâor wants to againâthis episode will help you rethink fueling, recovery, and what progress really looks like after baby.
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 đ: Planted Performance
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 Hashimotoâs, 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 workoutsâand exactly how to fix it with smarter fueling and electrolytes. If youâre a runner or cyclist trying to feel stronger, recover faster, and stop underfueling, this episode is for you.
Leave your questions for the next mailbag episode here!
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 đ: Planted Performance
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 mailbag episode here!
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 đ: Planted Performance
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 âhealthyâ isnât always enough to support performance. Iâll 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 --> Are You Underfueling?
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 đ: Planted Performance
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. Youâll learn how to fuel at the right times, avoid hitting the wall, hydrate beyond just water, and recover properly so running feels sustainable, not exhausting.
Whether youâre new to plant-based running or want to fuel with more confidence, this episode lays the foundation.
Submit a question for a future episode here!
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 đ: Planted Performance
Leave your questions for Natalie hereâ > 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 she learned about performance nutrition, and how simple, consistent habits made the biggest difference. She shares how meal planning, speed work, and intentional fueling helped her chase new race goalsâand how sheâs carrying those lessons into 2026.
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 đ: Planted Performance
Natalie sits down with Kristy Bauman, RDNâaka @marathon.nutritionistâto 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, âsloshy stomach,â salt tablets, caffeine, and the idea that you can skip recovery nutrition if youâre not hungry after a run.
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 đ: Planted Performance
In this solo episode, Natalie takes you behind the scenes of her Philly Half Marathonâher 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 coming, and why proper hydration and electrolytes completely changed her post-run recovery.
Plus, Natalie reveals what sheâs already signed up for next (hello, Brooklyn Half!) and the tweaks sheâs making to finally nail that sub-2.
Tune in, lace up, and letâs chase big goals together.
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 đ: Planted Performance
In this energizing episode, Natalie talks with the always-vibrant Dawn Jackson Blatner, RDNâdietitian, author, and self-proclaimed joy scientistâabout 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 âJoy GPSâ thatâs helped her and her clients feel more energized and motivated.
They dive into how joy directly supports fueling and fitnessâfrom making nutrition more fun to finding motivation for tough workouts to letting go of the âshouldsâ that drain excitement. Whether youâre a runner or just want to feel better day to day, Dawnâs playful, practical strategies will help you reframe habits, boost consistency, and bring the fun back.
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 đ: Planted Performance
Many female athletes think losing their period is a normal part of training, but itâs 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 frequent injuries), and what it really takes to restore your period and optimize performance. They also discuss the myths around body weight and performance, the role of key nutrients like calcium and vitamin D, and how under-fueling can impact long-term health and bone strength.
Whether youâre a competitive athlete, recreational runner, or just someone who wants to feel strong and balanced, this episode will help you understand how fueling better supports your hormones, health, and performance.
đ§ Listen to learn:
- What hypothalamic amenorrhea is and why it happens
- How to recognize early signs of low energy availability
- Why fueling enough (especially carbs!) is essential for performance
- How athletes can safely regain their period and protect long-term health
Follow Reilly at @easy.sports.nutrition or visit her website.
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 đ: Planted Performance
So many athletes wonder if they can change their body compositionâor even lose a few poundsâwithout 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 ârace weightâ really means, how to avoid common pitfalls like underfueling, how to strategically time carbs and protein, and why food journaling can be a powerful learning tool for athletes.
Follow Alex at @alexlarsonnutrition.
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 đ: Planted Performance
In this quick but info-packed episode, host Natalie Rizzo, MS, RD, shares her best fueling strategies for the New York City Marathonâfrom 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 youâll need a âsecond breakfastâ 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 theyâre fueled, hydrated, and ready to crush all 26.2 miles. This episode will help you feel confident, energized, and well-fed from start to finish.
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 đ: Planted Performance
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 PRâing 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 journey.
Follow Claire @theplantedrunner.
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 đ: Planted Performance
đ§ 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 pulmonary embolism (PE).
In honor of World Thrombosis Day (October 13), Natalie shares the full story of what happened, from the warning signs she missed to the lifesaving medical care she received. She discusses her emotional recovery, how she managed treatment while caring for a newborn, and what it took to return to running and regain confidence in her body.
This episode is a reminder that even the healthiest among us can face unexpected medical emergencies and that recovery, both physical and mental, is possible with time, support, and awareness.
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 đ: Planted Performance
The Greenletes Podcast is back! Host and plant-based sports dietitian Natalie Rizzo shares what sheâs 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 Natalie's book đ: Planted Performance
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 help with muscle building?
- What is the glycemic index and why do people talk about it so much?
- If someone doesnât have Diabetes, should they care about the glycemic index?
Follow Erin @erinpalinskiwade
Join the Greenletes Facebook Group
IG: @greenletes
đ: Planted Performance
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, itâs a verb), work, and competitive running
- Why iron is her favorite nutrient
- Do runners lose more iron than everyday people? How common is foot strike hemolysis?
- What about plant-based athletesâ is it inevitable that they will be iron deficient?
- Has research found a link between iron and cognitive decline?
- The relevance of iron in cancer and chemotherapy
Read the Runner's World article about McKale here! And follow her on Twitter
Join the Greenletes Facebook Group
IG: @greenletes
đ: Planted Performance
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 play into an athleteâs mental health
- How athleteâs can balance the idea of wanting to win/be the best and also not beat themselves up if they donât win.
- the definition of mental toughness and how can athleteâs harness it
Connect with Dr. Gunter or visit her website.
Join the Greenletes Facebook Group
IG: @greenletes
đ: Planted Performance
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 intensity exercise.
- How to you carry fuel and hydration with you during long outdoor events
- How the elements, like extreme heat or cold, factor into nutrition
Follow Vic or check out his website.
Join the Greenletes Facebook Group
IG: @greenletes
đ: Planted Performance
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!
Join Greenletes U!
IG: @greenletes
đ: Planted Performance
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 whatâs the mission of the company?
- What is mental fitness and why is it important?
- His personal stories about mental conditioning for sport.
- Tools athletes can use to prevent burnout?
- Sun's favorite training & recovery recipes
Join Greenletes U!
IG: @greenletes
đ: Planted Performance
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.
And check out my book: Planted Performance
Join Greenletes U!
IG: @greenletes
đ: Planted Performance
Julie Shobe is a Registered Dietitian Nutritionist and an 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:Â
- How ultra nutrition is different from marathon nutrition?
- Whether or not she recommends that ultra-marathoners calculate and track calorie needs
- How many grams of carbs should someone eat per hour while running for hours on end
- How to fuel during an ultra- should you use sports products or whole foods or a mix of both?
- How to incorporate protein and fat into fyeukng
- Can ultra runners adapt to use fat as fuel?
- Ultra-marathon hydration needs and how to meet them
- How will someone know if they are eating too much or too little?
You can find Julie on Instagram @ultra.runner.nutrition or email fuelingultras@gmail.com
Julie's course is located here!Â
Connect with Natalie @greenletes or visit www.greenletes.com
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.Â
We chat about:Â
- Her meal prepping journey
- The benefits of meal prep, particularly for athletes
- How to go about picking and organizing meals for the week?
- Tips for cooking multiple meal at once
- Are there certain foods that are easier to meal prep?
- Tips to include packages foods into meal prepping
- How to make meal prepping less overwhelming
Follow Nicole @nicoleosinga_rd and Natalie @greenletes.
Read more about meal prepping here: https://greenletes.com/plant-based-meal-prep-athlete/
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.Â
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 have to cook all your own meals in order to lose weight?
- Do some people just have a slow metabolism that prohibits weight loss?
- The biggest weight loss mistakes people make
- Should you worry about the carbs in beans and legumes if you're trying to lose weight
Follow Ginger @champagnenutrition and Natalie @greenletes
Visit www.greenletes.com for more info!
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 they need to think about when tackling a marathon?
- Whatâs the first thing someone should do if they are considering running a marathon for the first time?
- Why you need an intrinsic goal to stay motivated during marathon training
- How to tell if you're a beginner, intermediate or advanced runner
- What else goes into marathon training besides the actual physical training
- The biggest training mistake among marathon runners
Follow Ali at @alialinol
Follow Natalie @greenletes and visit www.greenletes.com
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
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. Sheâs 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 instructor at the Institute of Culinary Education. We chatted about:
- Her definition of "plant forward"
- Her journey to becoming a chef
- Whether or not it's difficult to develop a well-balanced meal without animal products
- Jackie's favorite plant-based proteins?
- Alternatives for dairy and eggs
- Creative ways to use plants for anyone who is stuck in a cooking rut
- Tips for those who find cooking intimidating can get started in the kitchen?
- How to serve a plant-based meal that meat eaters will enjoy?
Follow Jackie and visit her website.
Follow me @greenletes and visit www.greenletes.com
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.Â
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's Guide to Diet-Free Living, Exercise and Body Image, just came out this past March 2022. In this episode, we chat about:
- The difference between an eating disorder and disordered eating
- Factors that play into the development of eating disorders
- How eating disorders are diagnosed
- Is there any particular sport or population that is at a greater risk of disordered eating and eating disorders?
- Differences in eating disorders between males and females
- What can an athlete do if they think they have an eating disorder?
- Wendy's plate by plate approach
Check out Wendy's website at: www.sterlingnutrition.com. Follow her on Instagram at @wendy_sterling and @platebyplateapproach or Twitter: @WendyMSRD.
Follow Natalie @greenletes or visit www.greenletes.com
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/
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
- Whatâs 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 culprits of runnerâs trots?
- the low FODMAP diet and its implications for athletes
- Why plant-based proteins may make you bloated and what you can do to banish the bloat
- If someone has IBS, can they still try to use sports supplements, like sports drinks, gummies and gels?
Learn more about Alyssa and follow her @alyssalavyrd
Trust Your Gut CourseÂ
And follow Natalie @greenletes or www.greenletes.com
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 best support recovery after completing a triathlon?
- Training in a pool in vs open water swim
Head to Chrissy's website for triathlon training plans and follow her!
And follow @greenletes and check out www.greenletes.com
For this week's 5-minute Friday, I'm answering the question "Does running make me hungrier?" I chat about some research that looks at the effects of exercise on ghrelin (the hunger hormone).
Follow @greenletes or email podcast@greenletes.com to submit your questions for future episodes.Â
Bone health is something that athletes don't think about enough. This episode dives into the science of bones, including how bones grow and develop and when you start losing bone density. I chat with Andrea Giancoli, MPH, RD, the Nutrition Advisor for the California Prune Board, about nutrients and foods that can protect bones.Â
We also discuss some really interesting studies featuring prunes. Study links below:
Prunes may protect you from fracture risk
Prunes have also been shown to lower inflammation, decrease oxidation and increase antioxidant activity
Learn more about California Prunes here!
Follow @greenletes and check out this Chocolate Smoothie, made with prunes.Â
Introducing the new series: 5-minute Friday! I spend 5 minutes every Friday answering your sports nutrition and plant-based eating questions. Today I'm responding to a listener who asked:
"I recently switched to a plant-based diet, and I feel like I'm always cold. Why?"
Submit your own question to podcasts@greenletes.com
Follow me @greenletes
Read more about plant-based iron here: https://greenletes.com/plant-based-sources-of-iron/
Welcome to Season 2 of the Greenletes Podcast! I'm giving a little life update on what I've been up to since Season 1, including my infertility, IVF and pregnancy journey. I'm chatting about how we ended up doing IVF, my biggest fears during all of it and how it impacted me as an athlete. I also discuss my pregnancy journey and running until I was 33 weeks pregnant, my recovery from a C-section and my postpartum half marathon.Â
I'd love to hear from other infertility and IVF athlete warriors! Follow me: @greenletes
In this episode, Natalie chats with Jenn Drummond, creator of Bold Brave Beautiful. Jenn is a mountaineer and mom of seven that is on a mission to become the first woman to climb The Seven Second Summits (the second-tallest mountains on each continent). In this episode, Natalie and Jenn discuss:
- Growing up abroad and how that shaped Jenn as a person and an athlete
- Surviving a fatal car crash and the role it played in igniting a passion for climbing
- What training is involved to be the first woman to complete the Seven Second Summits
- About the hikes. Are you carrying everything you need on your back?
- How to factor in nutrition for the hike and how many calories she eats while hiking
- How to keep your meals balanced and fuel yourself as a vegetarian mountaineer and athlete
- Balancing being a mountaineer and mom to seven kids
Resources:
Follow Jenn on IG or visit her website
Check out her summit notes
And don't forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Sarah Schlichter, a Registered Dietitian with her Masterâs in Public Health, and a Freelance Writer. Sarah is the Cohost of the podcast, Nail Your Nutrition, and the creator of the blog and brand, Bucket List Tummy. She is an avid runner, a wife, and a mother.Â
In this episode, Natalie and Sarah Discuss:Â
- Sarahâs experience running during pregnancy and after giving birth
- How to maintain your identity as a runner during pregnancy
- Nutrition while running throughout pregnancy
- What to do if you donât feel up to running 6 weeks postpartum
- Dealing with postpartum body image issues
- Does running affect milk supply?
- Running long distances with kids
Resources:Follow Sarah on IG or visit her blog
Check out her new podcast
And don't forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
I was recently asked to give the commencement address to the Teacher's College Columbia University Dietetic Intern Class of 2021. As a preceptor to several interns, I was absolutely honored and delighted to share my words of wisdom with them. In the address, I chat about my experience with imposter syndrome and finding the joy and passion in what you do. I share how I found my unique role in the nutrition field and why everyone should strive to do something that makes them happy on a daily basis. Although the talk is for RDs-to-be, I think it will resonate with anyone who wants to be passionate about their career.Â
Taylor Knox is a hall of fame professional surfer who has had one of the longest and most noteworthy careers on the ASP World Tour. Now 50, Knox remains a high performance athlete who credits his sustained health and stamina to a largely plant-based lifestyle. Taylor is co-founder of Arc Method age reverse conditioning, as well as an investor in Mikuna Foods.
In this episode, Natalie and Taylor discuss:
- Taylor suffered a serious back injury at 15. He discusses the role of fitness and nutrition in his road to recovery.
- When Taylor decided to go plant-based
- Nutrition considerations for surfing. How is it similar and different from other endurance sports?
- Taylor's role with Mikuna Foods, the first company to bring superbean Chocho to the US market. What is Chocho and why he thinks itâs worth investing in
- Taylor's online program called Arc, or age reverse conditioning. Is it really possible to reverse the effects of aging through conditioning?
Resources:
Follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Dezi Abeyta, a Registered Dietitian Nutritionist, a Dietitian Entrepreneur, a previous consulting dietitian for Major League Baseball (MLB) and a TEDx speaker. Â
In this episode, Natalie and Dezi discuss:Â
- How nutrition for dads is different than nutrition for moms
- How dads can be food role models for their children
- How to handle family meal time when only one parent is plant-based
- What Dezi learned about cultural sensitivity around food from his time working in the MLB
- The important role of sleep for a healthy lifestyle
Resources:Follow Dezi on IG at @deziabeytaÂ
Buy Dezi's Book: The Lose Your Gut Guide: The Workout, Meal Plan, and Mindset You Need to Ditch Your Spare Tire and Get Lean by Men's Health
TEDx talk "Food Fights Can Save Your Life,"
And don't forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Emily Hutchins, who is a Certified Personal Trainer, NASM Performance Enhancement Specialist & Corrective Exercise Specialist, Nike Master Trainer, Nike Run Coach and owner of On Your Mark Studios in Chicago.
In this episode, Natalie and Emily discuss:
- Emily's career journey and how she ended up opening On Your Mark Studios
- The importance of both strength and mobility training for performance
- How often should you incorporate strength training into your routine when you're training for a marathon
- Good resources for those who can't afford to work with a personal trainer but who would like to learn more about strength training to avoid injury
- Counseling athletes to recover and whether to focus on complete rest or recovery exercises
- How Emily responds when clients ask her about nutrition
Resources:Follow Emily on IG at @em.hutchins or visit her website And don't forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Frances Largeman-Roth, who is a Registered Dietitian Nutritionist, a New York Times best selling author and nationally recognized nutrition and wellness expert. Her latest book, Smoothies & Juices: Prevention Healing Kitchen, was released in September 2020.
In this episode, Natalie and Frances discuss:
- who protein powders are right for
- research on the difference in bioavailability between whey protein powder and plant-based protein powder
- the different sources of protein powder, like whey, soy, pea, hemp, rice. Is one considered best?
- what ingredients should people avoid/ look out for in protein powders
- sweeteners in protein powders
- how to use protein powders
Resources:
TODAY.com article on protein powders
Follow Frances on IG or visit her website
Buy her book (affiliate link): Smoothies & Juices: Prevention Healing Kitchen
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with President and CEO of the Produce for Better Health (PBH) Foundation, Wendy Reinhardt Kapsak. PBH is a non-profit organization committed to transforming how people think about and enjoy fruits and vegetables. This episode focuses on a new report called State Of The Plate, which details that Americans are severely under consuming fruits and veggies.Â
Natalie and Wendy discuss:
- the long term health implications of Americans under consuming fruits and veggies
- why people are under consuming fruits and vegetables, even when they know the beneficial
- Is this a global problem, or America specific?
- why we are seeing a decline in produce consumption if motivation is high
- budget friendly ways people can increase fruit and vegetable consumption?
- how the pandemic changed peoplesâ consumption of fruits and vegetables?
ResourcesFollow Produce for Better Health @fruitsandveggies or visit their website.Â
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Natalie chats with Starla Garcia, Registered Dietitian and owner of The Healthy Shine, LLC, 2020 Olympic Trials Qualifier, and body and cultural diversity advocate. Her journey to wellness came after battling an eating disorder as a Latina student-athlete during her collegiate years. That experience was the catalyst that set her on the path of intuitive eating and developing a healthy relationship with cultural foods and exercise.
In this episode, Natalie and Starla discuss:
- Starla's history with an eating disorder while being a collegiate runner and how she overcame it to become a Registered Dietitian
- The biggest nutrition related mistakes runners make
- How to navigate diet culture among runners
- Managing GI issues among runners
- How runners can tell if they are underfueling
- How white runners can be allies for BIPOC runners
- What Starla wishes she could go back and tell her younger runner self
Resources:
Follow Starla on IG at @starla_shines or visit www.thehealthyshine.com
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Natalie chats with Taylor Thomas, the founder and head coach of Thomas Endurance Coaching (TEC). He's also the host of the popular podcast Endurance Minded, a writer, speaker, coach, and head of business development at TEC. His passion is ensuring that athletes have the tools, knowledge, and relationships they need to pursue their goals.
In this chat, Natalie and Taylor discuss:
- Why the mental and psychological side of endurance sports is so important
- Why some athletes are motivated to push themselves to the brink
- How Taylor works with athletes to avoid and treat burnout
- How athletes can manage the mental side of injuries and having to take long periods of time off
- Tips for translating the mental fortitude learned through endurance sports into everyday life
Resources:
Follow TEC on Instagram, Twitter, YouTube, and Facebook.
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Mary Ellen Kelly, a Sports Dietitian who has worked with professional and collegiate athletes. Mary Ellen was the Miami Dolphinsâ full time Sports RD from November 2014 through March 2018 and was the head Sports RD at the University of North Carolina, Chapel Hill from 2011-14.
In this episode, we chat about:
- whether or not there are different nutrition recommendations for a sprinting versus endurance sport?
- Top tips for reducing inflammation in athletes
- how alcohol affects athletic performance
- how to approach eating well for sport when youâre not preparing the meal or eating on-the-go
- her thoughts on plant-based eating among competitive athletes?
- Protein powders and protein shakes and whether or not they are beneficial for athletes
- Info for aspiring dietitians who want to get into sports dietetics
Resources:
More info on the SNIP Immersion Program
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Angie Asche is a board-certified specialist in sports dietetics and a certified clinical exercise physiologist, as well as the owner Eleat Sports Nutrition. She works with high school, college, and professional athletes nationwide. She is also the author of the book Fuel Your Body, which will be released May 11th. In this episode, Natalie and Angie chat through common fad diets that pop up among athletes, as well as top sports nutrition myths and misconceptions like:Â
- Lower body fat always equals an improvement in performance.
- Your body can only absorb 20-30 grams of protein per meal.
- Endurance athletes have lower protein needs than strength athletes.
- Coconut water is more hydrating than a sports drink.
- If youâre craving a certain food, your body needs those nutrients.
Resources:
Follow Angie on IG @eleatnutrition and visit her website www.eleatnutrition.com
Pre-order her book (affiliate link): Fuel Your Body
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Natalie welcomes back Registered Dietitian Ginger Hultin to chat about her new book How To Eat To Beat Disease. In this episode, Ginger discusses the body's 5 defense systems and the role they play in disease prevention. We do a deep dive into:
- the immune system, how it works and foods that strengthen it
- the microbiome and foods that feed the good bacteria in the gut
- DNA health
- stem cells and the role they play on overall health
- angiogenesis-- what it means and how it helps the body fight against disease
Resources:
To hear more from Ginger, listen to episode #2 about Nutrigenomics
Get Ginger's book (affiliate link): How To Eat To Beat Disease
Follow Ginger on social media @champagnenutrition and visit her website: www.champagnenutrition.com
And donât forget to follow @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie discusses 9 unique plant-based foods she recently found at Trader Joe's. Each one is delicious, nutritious and exciting. Head over to @greenletes on Instagram or the corresponding post on Greenletes.com to see the pictures of each food. Here's the list!
- Greek Chickpeas with Parsley & Cumin ($1.79)
- Crunchy Salted Peanut Butter with Ground Flax & Chia Seeds ($3.29)
- Crispy Broccoli Florets ($2.99)
- Vegan Caesar Dressing ($3)
- Chocolate Hummus ($1.99)
- Roasted Green Beans ($4.29)
- Sauerkraut ($3.99)
- Seed & Grain Crispbread Norwegian Crackers ($2.99)
- Just A Handful Of Olives Snack ($0.99)
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, we recognize National Infertility Awareness Week and chat with Registered Dietitian and fertility expert Liz Shaw. After sharing her own struggles with fertility, Liz answers questions about nutrition and fitness and how they impact fertility. Natalie and Liz discuss:
- Why infertility isn't always talked about
- Whether or not it's actually possible to âincrease fertilityâ with food or exercise
- Does being vegan or vegetarian or restricting food groups impact fertility?
- Does running have an impact on fertility?
- Misconceptions around fertility or IVF
- Are there any special dietary considerations for someone going through IVF?
- Nutrition considerations for someone going through an egg retrieval
- Whether or not pineapple can make you more fertile
Resources:
- Follow Liz on Instagram @shawsimpleswaps and visit her blog, Shawâs Simple Swaps.
- Check out the Stress Free IVF guide!
- Follow Natalie @greenletes or visit www.greenletes.com
- Runner's World article about fat
- RESOLVE Support Groups
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie talks about all things protein! She starts with an intro about protein and the constant confusion she sees regarding this macronutrients. Then she gives you the low-down on all things protein, including:
- what's the general recommendation for protein and how does this differ for athletes?
- should you actually follow these recommendations?
- the timing of the "recovery window" and the importance of spreading protein intake throughout the day
- why protein is crucial for appetite control
- do plant-based eaters get enough protein?
- are plant-based proteins absorbed as well as animal proteins?
- plant-based protein sources and how they stack up to animal proteins
Resources:
4- Week Plant-Based Athlete Roadmap
Follow Natalie @greenletes and visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this episode, Natalie chats with Pratik Patel, a Registered Dietitian who has experience working with collegiate and pro athletes. Most recently, he was the Assistant Coach with the New York Giants as the Director of Performance Nutrition and Assistant Strength and Conditioning Coach.Â
We discuss:Â
- His journey in the field of nutrition and how he ended up working with the NY Giants
- What it is like working with high-level athletes and whether or not they listen to his nutrition advice
- How different positions have different nutrition plans
- Nutrition trends and misconceptions among pro athletes
- How creatine and BCAA supplements can aid performance
- How diet trends, such as going vegan, are popular among pro athletes and his thoughts on these trends
- Difference between on- and off-season nutrition
Resources:
Follow Pratik on Twitter and Instagram!
And follow Natalie @greenletes or visit www.greenletes.comWe appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
In this solo episode, I chat through the solution to a problem that many plant-based eaters face. How do I eat plant-based meals when everyone else in my household or support circle eats animal products? This is a huge struggle for many people who cook for their families or like to go out to eat with meat eaters. In this episode, I provide suggestions for eating plant-based even if everyone around you wants meat. I chat about:
- Setting parameters for yourself- what does plant-based eating mean to you? Why are you doing it?
- Understanding that this is your own choice and you can't force it on others
- Introducing new foods in your household and doing so gradually
- Compromising with meat eaters
- Seeking out a plant-based community
I also give practical tips from people who are in this exact situation on how to handle meal time, from creating a meal that is largely based in plants to letting everyone build their own meals!
Resources:
CLOSED: Leave a rating & enter your username in this form to be entered to win a $50 Amazon gift card!
4 Week Plant-Based Athlete Roadmap: https://greenletes.com/four-week-plant-based-athlete-roadmap/
And don't forget to follow Natalie @greenletes or visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Maddie Alm is a professional runner with Team Boss and a Sports Dietitian. She started running in high school, walked onto her college cross country team and excelled to the professional level. She attributes her running success to nutrition, which is why she ultimately chose to get a Master's in Nutritional Sciences and become a Registered Dietitian. In this episode, we discuss Maddie's career and her nutrition philosophy, including:
- how she went from soccer to walk-on cross country to professional athlete
- what she does as the Sports Dietitian for Team Boss
- her nutrition philosophy and why she thinks all foods fit in a healthy diet
- whether or not runners should strive to make "race weight"
- how she combats food rules that are pervasive in the running community
- what everyday athletes can learn from the pros
- whether or not she supports plant-based eating among runners
Resources:
Leave a rating & enter your username in this form to be entered to win a $50 Amazon gift card!
Follow Maddie at @fueling_forward or visit her website www.fuelingforward.com
And don't forget to follow Natalie @greenletes or visit www.greenletes.com
We appreciate your feedback!! Submit questions and recommendations for future episodes to podcast@greenletes.com
Natalie chats with Registered Dietitian and Intuitive Eating expert, Alissa Rumsey, MS, RD, CDN, CSCS. Alissa is the author of Unapologetic Eating: Make Peace With Food and Transform Your Life.
She is the founder of Alissa Rumsey Nutrition and Wellness, a weight-inclusive nutrition practice that offers virtual counseling and online programs to help people liberate themselves from dieting, cultivate a peaceful relationship to food and their bodies, and live a more authentic, connected life.
In this episode, Natalie and Alissa chat all about Intuitive Eating, including:
- How to actually define Intuitive Eating
- How rules and guidelines fit (or donât fit) into Intuitive Eating
- What the term âanti-dietâ actually means and if you can be âanti-dietâ and pro weight loss
- Whether or not intuitive eating can work for athletes
- How to start practicing intuitive eating
References:Follow Alissa on social media @alissarumseyRD or visit her website www.alissarumsey.com
And buy her book (affiliate link) Unapologetic Eating
And don't forget to follow Natalie @greenletes and visit www.greenletes.com
If you like this podcast, please rate and subscribe!
Let's talk about all things sugar, and whether or not it's "bad" for athletes. Samantha Cassetty is a nationally recognized food, nutrition, and wellness expert and the co-author of Sugar Shock. In this episode Natalie and Sam chat about:
- the difference between natural and added sugars
- whether or not fruit (and dried fruit) have "too much sugar"
- the "sugar cycle" and how to break it
- how to satisfy sugar cravings
- different forms of sugar and whether one is healthier than another
- the low down on artificial sweeteners, stevia and monkfruit
- how added sugars in sports drinks benefit athletes
- the glycemic index and if it's helpful for athletes
Resources:
SHAPE article on Sports Drinks: https://www.shape.com/healthy-eating/healthy-drinks/guide-to-sports-drinks
Follow Sam on social media @nutritionistsam or visit her website samanthacassetty.com
Buy Sam's book Sugar Shock! (affiliate link)
Follow Natalie on social media @greenletes or visit greenletes.com
In this episode, Natalie chats with Marie Spano, MS, RD, CSCS, CSSD, one of the countryâs leading sports nutritionists. She is the consulting major league sports dietitian for the Atlanta Braves. Spano previously worked for the Atlanta Falcons, Atlanta Hawks, Atlanta Thrashers and Blackzillians. She is also the lead author of Nutrition for Sport, Exercise and Health and co-editor of the NSCAâs Guide to Exercise and Sport Nutrition.
Natalie and Marie discuss:
- Marie's career journey and how she ended up working with pro athletes
- Whether or not pro athletes are open to nutrition advice
- The unique pressures and body image issues that many athletes face in competitive sports
- What she thinks about the plant-based/vegan trend among competitive athletes
- Sports nutrition misconceptions that Marie gets asked about the most
- New issues with the sports nutrition world since the beginning of this pandemic
Follow Marie on social media https://www.instagram.com/mariespano/ or visit her website https://www.mariespano.com/
And follow Natalie @greenletes or visit www.greenletes.comÂ
In this episode, Natalie talks with fellow runner Heather Mayer Irvine about all things running and writing! Heather is the former food and nutrition editor at Runnerâs World. She chats about how she got her start in journalism (including self publishing a newspaper at 8 years old) and how she landed her #dreamjob at Runnerâs World through Twitter. I ask Heather how she went about sourcing credible nutrition information and her favorite story that sheâs ever written. Heather discusses what it was like to write The Runnerâs World Vegetarian Cookbook and what sheâs learned about herself through running.
Reference:
Follow Heather on social media www.instagram.com/runsonfuel or visit her website www.heathermayerirvinwrites.comÂ
The Runnerâs World Vegetarian Cookbook (affiliate link): https://amzn.to/2PG8obr
And donât forget to follow www.instagram.com/greenletes and visit www.greenletes.com
In this episode, Natalie chats with Seattle-based dietitian Ginger Hultin, MS, RDN for a dive into the world of nutrigenomics! Ginger gives a simple definition of nutrigenomics, discusses what information the test can show, and talks about how she uses it within her own practice. We also touch on specific genes that can be indicators of nutrient status, along with how understanding your own nutrigenomics can be helpful for professional or recreational athletes in terms of recovery.Â
References:
Follow Ginger on social media www.instagram.com/champagnenutrition and visit her website: www.champagnenutrition.com
The Anti-Inflammatory Diet Meal Prep Cookbook (affiliate link): https://amzn.to/3rsXVOtÂ
And donât forget to follow www.instagram.com/greenletes and visit www.greenletes.com
In this intro solo podcast, we chat all about what pushed host Natalie Rizzo to become a vegetarian and plant-based athlete. Natalie is a Sports Dietitian and the founder of Greenletes. We chat about:
- Natalie's mission as a plant-based Sports RD
- Why this Dietitian is trying to get you to eat more plants
- The moment that Natalie decided to be a full-time plant-based eater
- Whether or not it was tough to transition to a vegetarian diet and run marathons at the same time
Resources:
www.greenletes.com
IG: www.instagrams.com/greenletes
Free Plant-Based Meal Plan: https://nutrition-natalie.ck.page/008495e5a7