Greenletes Podcast

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

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 📕: 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. 🌱🏃‍♀️

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

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

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

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

We cover:

•  How to adjust your nutrition as 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 📕: Planted Performance

If you’ve ever hit the wall during a long run, this episode is your wake-up call.

I’m joined by registered dietitian and ultramarathoner Amy Goblirsch (aka The Running Dietitian) to break down exactly how runners should fuel for endurance—from marathons to ultras. We cover why so many runners underfuel, how many carbs you actually need per hour (hint: it’s probably more than you think), and how to train your gut so race-day nutrition doesn’t 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 run—like how to space your fuel, what to eat when gels don’t 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 📕: Planted Performance

Creatine is having a major moment—but most of the advice out there isn’t designed for women… or plant-based athletes.

So should you be taking it?

In this episode, I’m breaking down everything you need to know about creatine from a female, plant-based perspective. 

In this episode, we cover:

•  What creatine is and how it supports energy production 
•  Why plant-based athletes may respond differently 
•  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 📕: 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 level—and 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: it’s 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 school—and 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 📕: Planted Performance

Body image isn’t just a “women’s issue” or something that affects aesthetic sport. It shows up across all athletes, from elite professionals to everyday runners.

In this episode, I’m joined by sports dietitian Adena Neglia, who’s worked with elite teams like the Brooklyn Nets and New York City Ballet, to unpack the complicated relationship between body image, fueling, and performance.

We dive into 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 “leaner = faster” isn’t backed by science. Adena also shares what she’s seeing behind the scenes with elite athletes and how it’s not so different from what everyday runners experience.

If you’ve ever thought, “I’d be faster if I just lost a few pounds,” 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 📕: Planted Performance