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Busting nutrition myths on carbohydrates
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Carbohydrates have been demonized for years, but are they really as bad as everyone makes them out to be? Here’s what you need to know about carbs and the nutrition myths surrounding them.
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Sarah Achleithner
3 mins
The best science-backed supplements for runners over 40
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Good news, runners! Your age doesn’t have to hold you back. But nutrition and recovery needs change as we get older. With that in mind, we’ve rounded up the best science-backed supplements for runners over 40 to help you stay in tip-top running shape year after year.
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Kim McDevitt, MPH, RD
15 mins
The best forms of protein powder, according to science
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Professional athletes and health enthusiasts alike have long been singing the praises of protein powder — and for a good reason. It can aid muscle growth, weight management, and athletic recovery. But with so many options on the market, how do you know which one is right for you? Here are the best forms of protein powder.
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Sarah Achleithner
5 mins
Foods and supplement choices that impact testosterone
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While weight management, physical activity, and stress levels all affect testosterone levels, what you put on your plate can also play a role. From ashwagandha and omega-3s to selenium and zinc, here’s what science has to say about boosting your testosterone with nutrition.
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Sarah Achleithner
5 mins
Issue 30: Sleep x your health
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Experts recommend a minimum of 7 hours of sleep per night, however, roughly 35% of Americans fall short of that mark. With that in mind, we've dug into the science on sleep, plus what you can do to get more zzzs each night.
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Sarah Achleithner
2 mins
The best nutrition recovery products for cyclists, according to experts
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Whether you're an elite cyclist or a newbee, post-workout nutrition is almost just as important as your training plan. Recover faster after a hard bike ride with these expert-approved nutrition products.
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Elle Penner, MPH, RD
10 mins
Can drinking coffee help you live longer? It might depend on your genes.
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Coffee is one of the most well-loved beverages around the globe, but emerging evidence shows it might play a bigger role than just getting you out of bed. Here’s what science has to say about coffee and its impact on your health, longevity and genetics.
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Sarah Achleithner
3 mins
The best pre- and post-workout strategies for cyclists
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Nutrition plays an important role in cycling performance and recovery, and while each person has varying needs, there are some general research-backed recommendations for improving efficiency and performance on the bike. Here’s what science has to say about the best pre-and post-workout strategies for cycling performance.
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Sarah Schlichter, MPH, RDN
10 mins
Busting nutrition myths on dietary supplements
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Supplements have carried a health halo for years, but are they really all they’re cracked up to be? From drug/nutrient interactions to overdosing and regulations, here’s what you need to know about supplements and the nutrition myths surrounding them.
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Sarah Achleithner
5 mins
Feeding your gut microbiome for weight management
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Notable research suggests that the gut microbiome is responsible for reduced inflammation, improved heart health, and glycemic control, but are microbes really the secret to weight loss? We did a deep dive into the latest research to determine how gut health impacts the number on the scale.
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Sarah Achleithner
5 mins
Protein powder 101
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Protein powder has long been touted as the go-to supplement for muscle growth, athletic performance, and weight loss. But what is protein powder, how much should you take, and are there any risks associated with it? Here’s everything you need to know about protein powder.
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Sarah Achleithner
3 mins
Vitamin D supplements: do they work?
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Vitamin D is an essential nutrient that plays a crucial role in bone health, insulin sensitivity, brain health, and immunity. However, despite its importance, 90% of Elo members start with low vitamin D levels. Here’s what science has to say about the importance of vitamin D and subsequent supplementation.
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Elle Penner, MPH, RD
5 mins
The best supplements for blood sugar control, according to science
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Medications are often necessary to manage sub-optimal blood sugar levels, but research shows that certain supplements may be useful as well. From aloe vera to chromium, here are some of the best science-backed supplements to help reign in your blood sugar.
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Sarah Achleithner
7 mins
How to optimize your vitamin D levels
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90% of Elo members start with low vitamin D, which has a critical impact on bone health, immune function, and more. Learn more about improving your vitamin D levels through nutrition, supplementation, and sunshine.
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Sarah Achleithner
10 mins
The best supplements for more energy, according to science
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Energy supplements aren’t a golden ticket to skimp on sleep, but they can provide a welcome pick-me-up throughout the day. Here are the best supplements for more energy, according to science.
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Elle Penner, MPH, RD
3 mins
Strategies to reduce inflammation
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If you’re looking for ways to reduce inflammation, examining what you eat, drink, and supplement is a good place to start. From improving sleep habits to eating less sugar, here are the top science-backed strategies to keep a lid on inflammation.
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Sarah Achleithner
5 mins
Plant-based eating for cycling performance: does it work?
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With health experts praising the health benefits of plant-based eating, more elite athletes are turning to plants for long-term health benefits and athletic advantages (such as leaner body composition, improved tissue oxygenation, and reduced oxidative stress) to boost cycling performance.
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Elle Penner, MPH, RD
10 mins
Can increased fiber intake improve longevity?
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If you’re looking for the secret to longevity, the answer may lay with fiber consumption. From improved digestion to a reduced risk of deadly cancers, here are some ways that increased fiber intake can improve longevity.
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Sarah Achleithner
10 mins
Does intense exercise increase longevity?
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Intense exercise, such as swimming, running, and jumping rope, can help increase longevity and reduce your risk of disease, however, you can have too much of a good thing. Learn more about the long-term health benefits of these activities, as well as how to track heart rate zones to boost performance levels and longevity.
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Sarah Achleithner
10 mins
The ultimate science-backed guide to improving your running performance with personalized nutrition
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Most of us runners are alike: hyper-focused on weekly mileage, hill workouts, and targeted speed sessions, all in an effort to hit that next PR. But if you’re looking to truly build on your performance, improve your fitness, and stay injury-free, your nutrition plan matters as much as your training regime. Here’s everything you need to know to optimize your running performance with precision nutrition.
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Kim McDevitt, MPH, RD
42 mins
How alcohol affects weight gain and inflammation
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While winding down with an alcoholic beverage can be enjoyable, drinking too much alcohol can be damaging to your health. An occasional drink may not be cause for concern, but excessive drinking can lead to a myriad of health issues. Learn more about how alcohol affects weight gain and inflammation.
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Sarah Achleithner
5 mins
The best science-backed strategies to reduce LDL cholesterol without medication
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High LDL cholesterol puts you at risk for serious health issues, such as heart attack, stroke, and atherosclerosis. Lowering your LDL levels through diet and lifestyle modifications is possible and may even save your life. Here are the best science-backed strategies to reduce your LDL cholesterol without medication.
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Sarah Achleithner
5 mins
Does intermittent fasting improve longevity?
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Intermittent fasting is an increasingly popular approach to eating, and has touted benefits such as weight loss, improved mental clarity, and better sleep patterns. But does research support this eating approach for increasing lifespan? Here’s what the science says about intermittent fasting for longevity.
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Sarah Achleithner
5 mins
Does fructose lead to weight gain? Here’s what science has to say.
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Experts agree that consuming too much added sugar can wreak havoc on your health, but where does fructose fit into this equation? While fructose naturally occurs in fruit, it is also used in a myriad of processed foods, which when consumed in excess, could affect the number on the scale. Here’s what science has to say about fructose and weight gain.
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Sarah Achleithner
5 mins
The ultimate guide to ashwagandha
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Ashwagandha is an ancient medicinal herb that is gaining popularity for its ability to alleviate stress and improve cholesterol. But what else does ashwagandha do, and why should you consider adding it to your supplement routine? Here’s what science has to say.
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Elle Penner, MPH, RD
7 mins
What is nutritional genetics/genomics and is it right for you?
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Nutrigenetics and nutrigenomics have been gaining popularity within the field of nutrition. But should you change your diet based on DNA tests? Here’s what the research has to say about nutrigenetics and nutrigenomics:
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Jennifer Brassil
10 mins
Is calorie restriction the key to longevity?
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Caloric restriction (within reason) has long been associated with health benefits, especially weight management. But is eating less the secret to living longer? We did a deep dive into the latest research on caloric restriction and longevity.
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Sarah Achleithner
10 mins
How nutrition impacts mood, focus, and brain health (according to dietitians)
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Nutrition can have a huge impact on your mood, ability to focus, and cognitive health. While food may not be the “cure all” for mood issues, eating a balanced diet can improve attention span and keep your emotions at bay. Here’s what dietitians have to say on which foods are the worst (and best) for your brain.
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Sarah Achleithner
5 mins
The best supplements for cyclists based on biomarkers
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Confused about the right supplements for optimal cycling performance? Rest assured, you’re not alone. Navigating supplements can feel overwhelming, especially when you’re trying to balance health and performance. As it turns out, your biomarkers can be helpful for determining which supplements you may (and may not) need to cycle at your best.
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Elle Penner, MPH, RD
15 mins
Why green tea might extend your lifespan
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The benefits of green tea have been praised for centuries, but does it really live up to the hype? Here’s what science says about green tea and its impact on longevity, inflammation, and chronic disease.
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Sarah Schlichter, MPH, RDN
7 mins
Does going keto improve cycling performance?
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The ketogenic diet is hotter than ever and now, several athletes are opting to follow this very low carb, high fat and moderate protein eating approach. But does it hurt sports performance? We took a look at the latest research on keto for cycling performance.
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Elle Penner, MPH, RD
5 mins
The best recovery snacks for vegan runners according to dietitians
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Whether you’re a seasoned marathoner or a running newbie, the right post-workout food can accelerate recovery, and help you get more out of every training session. However, some foods are better than others, especially if you follow a vegan diet. Here are the best recovery snacks for vegan runners, according to dietitians.
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Sarah Achleithner
10 mins
How to lose weight without killing your cycling performance
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Balancing cycling performance and weight loss can be tricky. Sure, being lighter can be helpful for hill climbs, but not if it comes at the expense of muscle mass. Here are 7 science-backed strategies for losing weight without losing muscle (and killing your cycling performance).
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Elle Penner, MPH, RD
10 mins
Dangerous but legal supplements for cyclists
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Cyclists looking to enhance athletic performance may turn to legal dietary supplements. However, legal doesn’t always mean safe. Learn more about what supplements cyclists should be aware of, and the dangers they present.
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Sarah Achleithner
10 mins
The best (and worst) foods to eat for focus
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Trouble concentrating? The foods you eat could be to blame. Find out the best (and worst) foods to eat for focus.
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Sarah Achleithner
10 mins
What causes runner’s stomach and how to prevent it
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Runner's trots. A phenomenon that no runner wants to experience, yet it's remarkably common. Here's what causes runner's stomach, and how to prevent it with the power of science (of course).
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Kim McDevitt, MPH, RD
10 mins
Should you eat before a morning run?
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You’ve heard time and time again that breakfast is the most important meal of the day. From giving your metabolism a boost to improving focus and mood, science suggests a morning meal can have significant benefits, and might just make you a faster runner, too.
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Elle Penner, MPH, RD
2 mins
The ultimate science-backed guide to improving cycling performance with personalized nutrition
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Okay cyclists, listen up. Whether you want to improve your endurance on the bike or build speed, your nutrition matters. A lot. Here’s everything you need to know about optimizing your performance on the bike through personalized nutrition.
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Kim McDevitt, MPH, RD
20 mins
Alpha-lipoic acid: What science says about health benefits, weight loss, and more.
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Alpha-lipoic acid is a potent antioxidant that may be beneficial for reducing oxidation and inflammation, particularly for those with diabetes, heart disease, and nerve damage. Here’s everything you need to know about ALA.
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Elle Penner, MPH, RD
10 mins
How to get omega-3 on a vegan diet
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Even though omega-3 fatty acids are essential for health, your body can’t produce them naturally. Since many omega-3 dietary sources are animal-based, you may find it challenging to meet your needs on a vegan diet. Here’s how you can get enough omega-3 on a vegan diet with help from walnuts, chia seeds, and Iwi.
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Sarah Achleithner
3 mins
Should you add creatine to protein powder?
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Creatine’s positive impact on energy, muscle mass, and strength could make it the key to enhanced athletic performance. But what does science have to say about adding it to protein powder? Here’s what you need to know about fueling your gains with creatine.
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Sarah Achleithner
5 mins
Gummies vs. capsules vs. powders vs. tablets: What form of supplementation is best?
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From capsules to powders and gummies to tablets, there are a variety of supplementation forms available. But how do you know which one is right for you? Here is a breakdown of the most common supplementation forms to best fit your needs.
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Sarah Achleithner
5 mins
Cellular aging and longevity - here’s what you need to know
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Emerging research shows that a few key diet and lifestyle strategies can help delay cellular aging. If you want to increase your odds of reaching triple digits, here’s what you need to know about theories of aging, cellular senescence, and longevity.
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Sarah Achleithner
5 mins
Foods associated with increased cancer risk
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Looking to prevent cancer? What you put on your fork might have an impact. From processed meats to dairy products, here are the top foods associated with increased cancer risk.
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Sarah Achleithner
5 mins
The top 5 nutrients you are probably deficient in
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A well-balanced diet can help ensure that you get adequate amounts of vitamins and minerals throughout the day. However, despite your best dietary efforts, you may still fall short. Here are the top 5 nutrients you may be deficient in, and how you can include them in your diet through food and supplementation.
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Sarah Achleithner
5 mins
How does refined sugar impact health? Here’s what science has to say.
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While enjoying the occasional bowl of ice cream may not be cause for concern, having too much sugar can lead to a myriad of health issues. From heart disease to cancer, here is what science has to say about the impact refined sugar has on your health.
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Sarah Achleithner
5 mins
What blood biomarkers tell you about your personal nutrition needs
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With just the prick of a finger, biomarkers from your blood can help you better understand your current health, disease risk, and nutrition needs. Learn more about what blood biomarkers can tell you about your personal nutrition needs that you may not already know.
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Sarah Achleithner
5 mins
Blood biomarkers we test at Elo and how they factor into your personalized nutrition plan
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Measuring blood biomarkers is an excellent way to get a better understanding of your overall health and nutritional status. Learn more about what biomarkers we test at Elo Health to create a Smart Nutrition plan that’s tailored to your body’s needs.
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Sarah Achleithner
5 mins
9 best supplements for boosting the immune system (according to Registered Dietitians)
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Germs seem to be popping up everywhere you turn at this time of the year. So, what can you do to give your immune system the boost it needs? From vitamin D to zinc and echinacea, here are the top 9 supplements for immunity (according to Registered Dietitians).
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Sarah Achleithner
5 mins
Can plant-based eating improve running performance?
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Thanks to the many health benefits of plant-based eating, more elite athletes are turning to plants to boost heart health and reduce the risk of chronic illness. With additional athletic advantages (such as leaner body composition, improved tissue oxygenation, and reduced oxidative stress), it's no wonder runners are turning to plants. Learn more about how plant-based eating can improve running performance.
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Elle Penner, MPH, RD
10 mins
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