Greenletes Podcast

The Greenletes Podcast is hosted by Registered Dietitian Natalie Rizzo and features experts from the sports nutrition and fitness industry. Each episode provides plenty of practical nutrition and fitness information for everyday athletes, with a plant-based twist. Natalie interviews dietitians who work with pro athletes, editors for health & wellness magazines, pro trainers, plant-based athletes and more. Whether you're interested in learning how to use nutrition to maximize performance, you're looking for tips on going plant-based or you want to up your fitness game, the Greenletes Podcast has you covered.

Greenletes Podcast is a health podcast hosted by Natalie Rizzo, MS, RD, with 79 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Natalie Rizzo, MS, RD hosts Greenletes Podcast, a health show with 79 episodes published.

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  Greenletes Podcast

  Is Soy Good for Plant-Based Athletes? The Truth About Protein, Hormones & Muscle Building

  Aug 3, 202610 min

  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 : Planted Performance

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  Greenletes Podcast

  My Personal Story With Iron Deficiency Anemia: From Chewing on Ice to Restless Leg Syndrome and More

  Jun 24, 202615 min

  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. 🌱🏃‍♀️ 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

  The One Question That Turned Strangers Into Friends

  Jun 15, 202610 min

  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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  Greenletes Podcast

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

  Jun 9, 202612 min

  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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  Greenletes Podcast

  How to Fuel Through Every Phase of Your Training Cycle with Professional Runner & Sports Dietitian, Maddie Alm, RD

  May 26, 202643 minS0

  <p>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.</p><p>We cover:</p> 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...

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