Greenletes Podcast – Details, episodes & analysis

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Greenletes Podcast

Natalie Rizzo, MS, RD

Health & Fitness

Frequency: 1 episode/26d. Total Eps: 76

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.

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https://greenletes.com/nutrition-coaching/
76 shares
http://www.greenletes.com/
10 shares
http://www.greenletes.com
7 shares

https://www.instagram.com/greenletes
110 shares
https://www.instagram.com/champagnenutrition
3 shares
https://www.instagram.com/runsonfuel
2 shares

https://www.amazon.com/Planted-Performance-Athlete-Vegetarian-Cookbook/dp/1681888580/ref=sr_1_2?crid=38NU8ZGXIZDV1&amp
76 shares
https://amzn.to/3rsXVOt
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https://amzn.to/2PG8obr
2 shares

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Score global : 58%

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The One Question That Turned Strangers Into Friends

Monday, June 15, 2026 • Duration 10:10

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 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 📕: Planted Performance

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What to Eat Before an Early Morning Run (When You Only Have 15 Minutes)

Tuesday, June 9, 2026 • Duration 11:53

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 15–30 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 📕: Planted Performance

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Protein for Plant-Based Athletes: How Much You Really Need + My Daily Intake Breakdown

Tuesday, March 17, 2026 • Duration 19:32

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 body composition.

We’ll 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 “incomplete” proteins (and why you don’t 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 “high-protein” 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 📕: Planted Performance

The 3- Step Fueling Framework To Master Your Running Nutrition

Tuesday, March 10, 2026 • Duration 21:31

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 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 📕: Planted Performance

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Electrolytes for Runners: How Much Sodium You Actually Need for Hydration & Performance

Thursday, March 5, 2026 • Duration 30:47

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 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 📕: Planted Performance

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How to Fuel on a Plant-Based Diet When You’re Too Busy to Meal Prep or Track: 3 Simple Principles To Follow

Tuesday, February 24, 2026 • Duration 10:19

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
How to fuel during runs when you don’t 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 you’re a runner with a full life—work, kids, workouts, and everything in between—this episode will help you build a fueling plan that actually fits your real schedule.

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 📕: Planted Performance

Postpartum Running & Underfueling: What Most Moms Don’t Realize with Stephanie Darby, RD

Wednesday, February 18, 2026 • Duration 48:57

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 eating enough to support training
Why “bouncing back” is a harmful myth
How to rebuild fitness without burning out

If you’re a mom who runs—or wants to again—this 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 📕: Planted Performance

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Ask Me Anything: Fat Intake, Soy Protein, Bone Healing & Post-Workout Headaches

Tuesday, February 10, 2026 • Duration 27:07

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 headaches and feeling awful after long endurance workouts—and exactly how to fix it with smarter fueling and electrolytes. If you’re 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 📕: Planted Performance

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Do Plant-Based Runners Really Need Supplements?

Tuesday, January 27, 2026 • Duration 20:48

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 📕: Planted Performance

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How to Tell If You’re Underfueling Your Runs (Even If You Eat Healthy)

Tuesday, January 20, 2026 • Duration 20:24

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 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 📕: Planted Performance

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Greenletes Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

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Latest published episodes

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Greenletes Podcast – Details, episodes & analysis

Podcast details

Recent rankings

Apple Podcasts

Spotify

Shared links between episodes and podcasts

Other66

Instagram27

Amazon12

RSS feed quality and score

Publication history

Latest published episodes

Similar podcasts and content

Related Shows Based on Content Similarities

Apple Podcasts

Spotify

Related Shows Based on Content Similarities

Other66

Instagram27

Amazon12