Hey fitness nerds!

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I’ve received a bunch of requests to talk about Ashwagandha.

Some people are confused as to why it is so popular all of a sudden.

Some readers asked me if I’d recommend it as a supplement.

Yes and No.

Read 🔽 below to see why. 

🪴 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why should everyone take Ashwagandha?

• Article Explained Simple: Benefits of Ashwagandha

• Tips of the Day

• High-Protein Chocolate Mousse Recipe

Why should everyone take Ashwagandha?

Ashwagandha has been quite popular since 2017 already.

At least that’s when I started hearing about it from fitness and health gurus.

It does indeed have a bunch of benefits. I personally take a serving a day because of its calming properties. It also helps me with gym recovery (or the placebo does idk).

It is known for its adaptogenic properties. That means that it helps the body manage stress more effectively. It reduces cortisol levels (stress hormone), prevents anxiety and promotes a sense of calm.

It also helps manage fatigue (I take it because of exercise fatigue) and chronic stress.

The main reason why you keep on hearing about it now is the cognitive improvement effect. More specifically it boosts memory and improves concentration.

On top of that, it is good for the immune system.

It can help maintain blood sugar levels and improve sexual health by enhancing libido and fertility.

And if you exercise, ashwagandha can increase muscle mass and strength, and aid in muscle recovery post-exercise.

However, there are a few drawbacks. ashwagandha is not without its drawbacks.

It can interact with thyroid, diabetes, and hypertension drugs which is a big NO.

Mild side effects can be gastrointestinal discomfort in some individuals.

Overall, I think it has far more benefits than cons, hence it is a staple in my supplement stack.

Before integrating ashwagandha or any supplement into your health regimen, it is crucial to consult with a healthcare provider to ensure it aligns with your specific health needs and medication profile.If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

3 Tips on how to reduce stress

Stress is one of the most destabilising things in one’s life. Moderate amounts of acute stress might be beneficial and a great motivator, like a deadline.

However, prolonged chronic stress is one of the worst body environments. Prolonged high cortisol and adrenaline cause a heightened state.

It is hard to function at your best in that environment.

1. Exercise regularly and get enough sleep
   
   Physical activity can help lower stress hormones like cortisol and increase endorphins. Aim for at least 30 minutes of moderate exercise most days of the week.
   
   Lack of sleep can significantly increase stress levels. Aim for 8 hours per night, and maintain a regular sleep schedule.
   

2. Healthy eating habits, reduce caffeine and alcohol
   
   A nourished body is better prepared to cope with stress. Focus on a balanced diet rich in fruits, vegetables, and lean proteins.
   
   High doses of caffeine and alcohol can increase stress and anxiety levels.
   

3. Supplements

   
   Ashwagandha is an adaptogen. It reduces cortisol levels and helps the body adapt to stress.
   

   Magnesium has a calming effect on the nervous system. It can help manage stress levels and improve sleep quality.
   

   Omega-3 fatty acids reduce the symptoms of anxiety and depression.

Chronic stress is the worst environment for your body. Hence, tactics to reduce stress are crucial. I also meditate and cold plunge which helps me a lot.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

High-Protein Chocolate Mousse Recipe (makes 4 servings)

Who likes chocolate?

Everyone. But the macros are really bad. So I found an alternative.

It is high in protein and low in calories.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 200 kcal

• Protein: 15 g

• Carbohydrates: 18 g

• Sugars: 5 g

• Fat: 9 g

The Ingredients

• 200g Greek yoghurt (about 3/4 cup)

• 50g dark chocolate (70% or higher), melted (a little less than 1/2 cup when chopped)

• 1 scoop chocolate protein powder (about 30g or 1/4 cup)

• 1 tablespoon unsweetened cocoa powder

• 2 tablespoons almond milk (or any other milk of choice) [30ml]

• 1/4 teaspoon vanilla extract

• Stevia or another sweetener to taste

• Optional: berries or nuts for topping

The Instructions

1. Melt the Chocolate:

   • Break the dark chocolate into small pieces and melt it gently using a microwave or a double boiler. If using a microwave, heat in 20-second intervals, stirring in between, until fully melted.

2. Mix the Ingredients:

   • In a mixing bowl, combine the melted chocolate, Greek yoghurt, chocolate protein powder, cocoa powder, almond milk, and vanilla extract. Mix thoroughly until you achieve a smooth, even consistency. Sweeten with stevia or your preferred sweetener to taste.

3. Chill:

   • Divide the mixture into four serving dishes or cups. Cover and refrigerate for at least one hour, or until the mousse sets and is nicely chilled.

4. Serve:

   • Before serving, garnish the chocolate mousse with berries or a sprinkle of nuts for extra flavour and a touch of elegance.

5. Enjoy:

   • Enjoy this rich and creamy high-protein chocolate mousse as a delightful end to your meal or a healthy treat to satisfy your sweet tooth without guilt. Serve immediately, or wrap for a high-protein meal on the go.

I eat it at least once a week it is that good.

Vote for the next week’s Recipe by clicking the button below

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