Episode 200-Nomio the hype vs. the science and a look-back at what actually works from the past 100 episodes

A brief synopsis of the episode's main discussions and takeaways as well as extended references

Author

Jeff Sankoff
July 03, 2026

Nomio is a pricey supplement being hyped up by its makers and the folks over at the Feed. But des it actually have any evidence behind it to merit the suggestion that using it will make you like Kasper Stoernens?

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Table of Contents

Nomio-a source of concentrated Isothiocyanates and even more concentrated hype

Nomio is the latest example of a well advertised and endorsed supplement with a plausible scientific rationale for boosting performance and recovery. Isothiocyantes (ITC) are chemical compounds found in certain types of green vegetables such as broccoli and brussel sprouts. These compounds are free radical scavengers and have been postulated to work to reduce oxidative stress in mammalian cells. Preliminary in vitro studies have shown that this may actually be true but making the leap from the test tube to the performing athlete body is a big one but that hasn’t stopped the manufacturer of this product from making some pretty bold claims.

Backed by the likes of no less than Ironman World Champion Kasper Stoernens, (a paid endorser) Nomio packs the equivalent of almost 3kg of broccoli worth of ITC in to one convenient shot but at a price point of about $8 a pop.

The current body of evidence on ITC is pretty thin with several of the studies linked to the makers of the product itself. Even then, the reported results are not exactly earth shattering.

At the end of the day, with everything taken into consideration, Nomio is an intriguing supplement with a strong mechanistic rationale and several promising early studies. The strongest evidence supports potential recovery benefits, while evidence for direct performance enhancement remains limited and inconsistent.

At present, Nomio cannot be recommended as an evidence-based performance supplement. Athletes interested in using the product should view it as a potential adjunct to training, nutrition, and recovery practices, but not as a substitute for them.

Nomio may contribute modestly within a comprehensive recovery strategy, but current evidence does not support viewing it as a transformative or indispensable supplement.

Episode 200-Looking back at the last 100 Medical Mailbags

Jin the past 100 episodes we have answered a veritable cornucopia of questions related to training, racing and recovery and in that span, a total of seven different things rose to the top as things that we felt that we could truly recommend as having evidence to support them and be considered for inclusion into your routine. I have summarized them here and included links to the relevant episodes should you wish to go back and have a listen. (I should mention that an astute listener pointed out that saunas were not on this list even though we did recommend their use. I left them out because technically this was a revisited topic and I had initially reviewed them in the first 100 episodes!)

  1. Chocolate Milk, Episode 122
    Chocolate milk was a pleasant surprise with evidence to strongly support its recommendation as a recovery drink. Because of its ratio of carbohydrates, protein and fats being exactly what your body needs after a hard workout, this drink is the perfect and delicious way to get what your body needs to start healing and working towards your next effort.

  2. Microbiome, Episode 124
    While not technically something you take or do, this episode reviewed fascinating evidence that showed just how important a healthy gut is to athletic performance. We discussed what you can do to keep your microbiome as diverse and healthy as possible and why it is so important to NOT take antibiotics unnecessarily.

  3. Tart Cherry Juice, Episode 129
    Most of the time when we find evidence to support something that evidence isn’t earth shattering but rather, a signal suggesting that it may be beneficial. This was the case for tart cherry juice that is rich in naturally occurring falinoids and melatonin that can both have effects on promoting cellular recovery after hard efforts. There is no guarantee that tart cherry juice is a panacea or will be a miracle supplement but there is a signal in the evidence and it was enough for us to recommend it. Juliet and I have both tried it and we have found anecdotally at least, that it helps us for whatever that is worth!

  4. Positive thinking, Episode 155
    Another powerful insight came in this episode when we reviewed the literature and found just how profound an impact the mind can have on the body during endurance sport. The mere act of forcing a smile can improve physical performance!

  5. Quercetin, Episode 163
    This was another supplement with evidence that was not overwhelming but did seem to show a signal that suggested benefits in preventing colds among athletes and athletes only. We recommended it with some hesitancy because the signal was itself weak and there was not great biologic plausibility but, the supplement itself is naturally occurring and inexpensive so on balance we thought it was worthwhile.

  6. Creatine, Episode 178
    We want to be very clear here: We have looked at creatine a few times and the evidence on this supplement remains very clear that for endurance sport, there is NO benefit to taking this supplement at all. However, for brain function, and in particular in peri and post menopausal women, recent research has found that creatine can be beneficial and we wanted to be sure to include this substance for that reasons. Don’t take it in the belief that it will help you be faster or recover better but it may help you think more clearly.

  7. Ultra-high carb fueling, Episode 198
    We have talked about all manner of fueling strategies and until this episode had settled on the idea that 90g/hour of carbs was really the best for triathlon. In this episode we learned that if you can handle it, and that is a very big if, up to 120g/hour is even better.

It has been such a fun ride putting this program together every two weeks and I am so grateful for all my listeners for coming along. I hope that you are enjoying this newsletter as well and that you will forward it along to someone who you think might enjoy it as well! Here’s to the next 100 episodes!

Episode Takeaways:

  • This episode marks a monumental milestone as we celebrate our 200th episode together, can you believe it?

  • We took a deep dive into the last hundred episodes and the seven key findings that can enhance your triathlon training, racing, and recovery process.

  • Our medical mailbag segment tackled a hot topic: the controversial Nomio supplement, which is essentially concentrated broccoli juice, and the science behind it is, well, questionable.

References used for the MMB

1. Flockhart et al. (2023)

Glucosinolate-rich broccoli sprouts protect against oxidative stress and improve adaptations to intense exercise training

2. Flockhart et al. (2025) (Preprint)

A glucosinolate-rich beverage lowers blood lactate concentrations during submaximal exercise

3. Cesanelli et al. (2026)

Effects of short-term broccoli powder supplementation on acute oxidative stress and recovery following a metabolically demanding exercise session

4. Komine et al. (2021)

Effect of a sulforaphane supplement on muscle soreness and damage induced by eccentric exercise in young adults: A pilot study

5. Sato et al. (2021)

Oral chronic sulforaphane effects on heavy resistance exercise: Implications for inflammatory and muscle damage parameters in young practitioners

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