EnhanceCastPodcast

Enhanced Cast is a podcast that explores ergogenic aids and peak performance optimization. They discuss the benefits of the supplement Ashwagandha, which reduces stress and improves strength. They conducted a study on 57 males and found that those who took Ashwagandha experienced greater muscle strength and reduced body fat. However, the study was only conducted on untrained males, so its effects on females and trained individuals are uncertain. They suggest further studies with larger and more diverse groups. The study can be found in an article titled "Examining the Effects of Ashwagandha on Muscle Strength and Recovery." They emphasize the importance of responsible use of aids and prioritize health and safety. Welcome, everyone, to Enhanced Cast, the show where we unleash repeat performance by diving deep into the world of ergogenic aids and peak performance optimization. That's right. Whether you're an athlete, scientist, or baby, we're just curious about everything you can do to come to the right place. I'm John. And I'm Katherine. And together, we'll explore science, strategies, and secrets behind the tools and techniques that can help you reach your highest potential. We're here to help you ask some questions, to gain your expert insights, and to empower you to make informed decisions about ergogenic aids might be right for you. So, if you're ready to take your performance to the next level, stay tuned as we unravel the world of ergogenic aids on the Enhanced Cast podcast. Today, we have a special guest who will be helping us on the journey for today's topic, Ash Agenda. Our guest has experienced trials and tribulations and has written things on this topic and answered our overall question, can this aid lead to reaching our peak performance? Hi, my name is Bira, and I will be diving into the deep world of what we know of Ash Agenda. So, tell us. What is this supplement that people are talking about today? Give us the rundown. Yes, of course. So, Ash Agenda, also known as the Daniel Sanderson, was a sharpshooter in the Middle East, in Europe, and some parts of Africa. It was insanely prepared, made from the roots and leaves of the plants that affect the body's relationship to cortisol to reduce stress. This means that it is a completely natural substance found in nature. It can be found in any type of material in the earth, and especially in organisms that are not designed. Its bioactive compounds interact with the body's stress response system, potentially moderating the production of cortisol. By influencing the hypothalamus, the tertiary and adrenal axis, it aids in balancing cortisol release, which ultimately reduces stress-related symptoms like anxiety. It has many benefits of stress-reduced release, such as better sleep, improved mood, better recovery, and improved strength. Wow, that sounds like a very beneficial aid. We know that you were part of a study in 2015 about the effects of ashwagandha with exercise. Can you tell us all about that experience and your work event? Certainly. We performed a randomized double-blind, 60-day controlled trial in 57 males, aged 18 to 50, who had no experience with weightlifting. The ashwagandha group was given 300 milligrams twice a day throughout the length of the study. What was done was that it was paired with a measurement of their pre-intervention and post-intervention, one-month max, bench press, and leg extension. We then compared the improvement levels of the placebo and intervention groups. How did you test them? What was your hypothesis before you began the trial? We predicted that the ashwagandha would moderate the body's adaptations in response to resistance training. How did we separate the independent and dependent variables of the trial? The independent variable was the workouts the groups completed and the total number of reps and sets done each session. Each exercise was determined from a formula that used their max number of reps on the level to ensure each subject was using equal effort. The independent variable was the measurement found of their one-month max bench press and leg extension in the post-intervention. This seems like a very well-thought-out and planned experiment, but I think the real question everyone wants to know is the answer. What did you find? As we predicted in our hypothesis, the group that took the ashwagandha experienced a greater increase in muscle strength on both exercises. The mean improvement of the treatment group increased by 35 kilograms, while the placebo group had a 26-kilogram improvement on the bench press. Similarly, the treatment group had a 13.5-kilogram improvement on the leg extension, while the placebo group had a 9.8-kilogram improvement. This is important to see that ashwagandha showed good results and improved strength over a relatively short period of time. On the other hand, body fat percentages declined in both groups as well, with the fat percentage increase being significantly greater among subjects in the ashwagandha group compared to the placebo group. The placebo group saw 10.52 percent body fat versus the ashwagandha group, leaving 3.07 percent of body fat. When looking at the specific numbers, I would infer that there is a great significance. Another major increase was the testosterone level in the ashwagandha group, with 95.19 nanograms per deciliter versus 18 nanograms per deciliter in the placebo group. This shows just how successful this study was in implementing ashwagandha and that it was able to increase three major body adaptations in both groups. Wow! So this can be important for ashwagandha to release several individuals if you want to dramatically increase their muscle strength and reduce body fat over a short period of time. Yes, definitely. It may also help athletes who are looking for that competitive edge over their competitors in regards to their strength and the amount of training their body can handle. However, this study was only tested on untrained males. This means we don't know if some of the results were shown in females or anyone that was well trained in resistance training. That's a good point. What would you do differently in a study to follow this one? The next study would mostly be a similar experiment to this one, just with a larger and more diverse group of individuals. The more untrained individuals will be incorporated in the trial group. Future studies can also be done to test ashwagandha on other exercise types, such as muscle endurance. Well, I know I already know how interesting more studies become, and I'm sure most of that audience will accept. Absolutely. I've heard about other studies testing the results of ashwagandha with exercise. How would you say this study is different from others? So, I know our study had a larger population than most, but only 57 participants. We still have more compared to a study done of 10 participants. Our study also has clearer and more even number of results. The study attempts to use the resistance training program where our focus is on muscle strength, which is more easily measured. That's great. Well, unfortunately, we are running out of time in this episode. However, the latest study has been published. Would you like to tell our listeners where to find it if they want to read it or get any more details? Of course. The title of the article is, Examining the Effects of Ashwagandha on the Therapeutic Meditation on Muscle Strength and Recovery, a Randomized Controlled Trial. They were published November 25th, 2015, with Aljit Thakur, Sachin Menki, Deepak Rangar, Tina Joshi, Shemal Siddhi, and Saurabh Bhattacharya. They are all great colleagues from medical colleges in Mumbai, India. All right. Well, thank you so much for coming and being a part of this today. We can't wait for you to get more studies and other work you'll do in the future. Now, that's it. Another incredible episode of Enhanced Cast, a reaching peak performance. We hope you'll bring valuable insights into the world of Ashwagandha Aids and how they can help you achieve your peak performance. Absolutely. Remember first, everyone has Aids to be proud of themselves when we're responsible in accordance with expert guidance. Whether it's supplements, training techniques, or mental strategies, the key is to come home with good Aids to elevate your game safely and efficiently. And, as always, health and safety should always be a top priority. Don't forget that consistency, dedication, and hard work are the foundation of any successful performance and healthful journey. Well said. We hope you enjoyed this episode and found it as enlightening as we did. Thanks for tuning in. Remember, stay safe, stay smart, and keep pushing your boundaries when it comes to peak performance. Enhanced Cast, signing off.