Greenletes Podcast

Natalie Rizzo, MS, RD
  • 5.0 (15)
  • NUTRITION
  • UPDATED WEEKLY

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.

  1. 4D AGO

    The Hidden Cost of Under-Fueling: Why Female Athletes Lose Their Periods & How To Get It Back with Reilly Beatty, MS, RD, CSSD

    Send us a text 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 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 you’re 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. 🎧 Listen to learn: What hypothalamic amenorrhea is and why it happensHow to recognize early signs of low energy availabilityWhy fueling enough (especially carbs!) is essential for performanceHow athletes can safely regain their period and protect long-term healthFollow Reilly at @easy.sports.nutrition or visit her website. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    35 min

  2. NOV 4

    How to Lose Weight Without Losing Performance: The Truth About Body Composition for Athletes with Alex Larson, MS, RD

    Send us a text So many athletes wonder if they can change their body composition—or even lose a few pounds—without tanking their performance. In this episode, Natalie sits down with sports dietitian Alex Larson to unpack the delicate balance between fueling for endurance and reaching body composition goals. They talk about what “race weight” really means, how to avoid common pitfalls like underfueling, how to strategically time carbs and protein, and why food journaling can be a powerful learning tool for athletes. Follow Alex at @alexlarsonnutrition.  Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    42 min

  3. OCT 29

    Fueling the New York City Marathon: Carb Loading, Race Day Breakfast & Plant-Based Tips

    Send us a text In this quick but info-packed episode, host Natalie Rizzo, MS, RD, shares her best fueling strategies for the New York City Marathon—from carb loading to race day breakfast and everything in between. Learn how to plan your pre-race meals, what to eat the night before, and why you’ll need a “second breakfast” before hitting the start line. Natalie also dives into common mistakes runners make on race day (like trying new foods) and how plant-based runners can make sure they’re 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. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    14 min

  4. OCT 21

    How to Be a Faster, Stronger Runner, at Any Age with Claire Bartholic of The Planted Runner

    Send us a text Can you really get faster as you get older? Claire Bartholic, Boston Marathon qualifier, coach, and host of The Planted Runner podcast, proves you can.  In this episode, we chat about her running journey from teenage half-marathons to PR’ing and running a sub 3-hour marathon in her 40s and the power of consistent strength training for runners.  Plus, Claire shares her top tips for training to get faster, proper recovery, and finding joy in every stage of your running journey. Follow Claire @theplantedrunner. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    41 min

  5. OCT 13

    My Pulmonary Embolism Story: What I Learned After a Life-Threatening Postpartum Emergency

    Send us a text 🎧 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. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    28 min

  6. OCT 7

    Greenletes Is Back! What We've Been Up To & What’s Ahead for Plant-Based Athletes

    Send us a text The Greenletes Podcast is back! Host and plant-based sports dietitian Natalie Rizzo shares what she’s been up to, her latest projects, and how she helps runners and athletes fuel better with plants. Get a preview of exciting new guests and topics coming your way. Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    8 min

  7. 12/13/2022

    Should athletes monitor their blood sugar during exercise?-- with Erin Palinski-Wade RD, CDE, LDN, CPT

    Send us a text 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 doesn’t have Diabetes, should they care about the glycemic index? Follow Erin @erinpalinskiwade Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    27 min

  8. 12/06/2022

    A Deep Dive Into Iron & Athletes: Foot Strike Hemolysis & How Iron Relates To Cognitive Decline & Cancer-- with McKale Montgomery, PhD, RD

    Send us a text 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 TrialsHow she balances mom-ing (yes, it’s a verb), work, and competitive runningWhy iron is her favorite nutrientDo runners lose more iron than everyday people? How common is foot strike hemolysis? What about plant-based athletes— 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 Have questions or want to request a show topic? DM us @greenletes Check out Natalie's book 📕: Planted Performance

    34 min
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Trailer

5
out of 5
15 Ratings

About

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.

Information

  • Creator
    Natalie Rizzo, MS, RD
  • Years Active
    2021 - 2025
  • Episodes
    53
  • Rating
    Clean
  • Copyright
    © 2025 Greenletes Podcast
  • Show Website
    Greenletes Podcast

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