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The Enhanced Cast podcast explores the world of ergogenic aids and peak performance optimization. Ashwagandha, a natural supplement, is discussed and its benefits in reducing stress, improving sleep, mood, recovery, and strength are highlighted. A study on ashwagandha's effects on muscle strength and fat loss is described, showing that it led to significant improvements in both areas. The study suggests that ashwagandha may be useful for individuals looking to increase muscle strength and decrease body fat. However, the study was conducted on untrained males, so further research is needed to determine its effects on females and trained individuals. The study had a larger population and clearer results compared to other studies. The title of the article and its authors are provided for those interested in reading more. The episode concludes by emphasizing the importance of responsible use of ergogenic aids and the foundation of consistency, dedication, and hard work for successful perfo Welcome everyone to Enhanced Cast, the show where we unleash your peak performance by diving deep into the world of ergogenic aids and peak performance optimization. That's right. Whether you're an athlete, fitness enthusiast, or just curious about ways to enhance your performance, you've come to the right place. I'm John. And I'm Catherine. And together we will explore science, strategies, and secrets behind the tools and techniques that can help you reach your highest potential. We are here to separate facts from fiction, to bring you expert insights, and to empower you to make informed decisions about ergogenic aids that 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 is going to help us on our journey for today's topic, ashwagandha. Our guest has experienced trials and tribulations and is here to inform us on this topic and answer our overall questions. Can this aid lead to reaching our peak performance? Hi. My name is Bila, and I will be diving into the deep world of what we know as ashwagandha. So, tell us. What is this supplement that people are talking about today? Give us the rundown. Yes, of course. So, ashwagandha, also known as Lithania somnifera, is a shrub found in the Middle East, India, and some parts of Africa. It has been formed into pills made from the roots and leaves of the plant that affect the body's release of cortisol to reduce stress. This means that it is a completely natural substance found in nature. It can be found in any supplement store near you, and it's likely safer than supplements that are lab-designed. Its bioactive compounds interact with the body's stress response system, potentially modulating the production of cortisol. By influencing the hypothalamic-pituitary-adrenal axis, it aids in balancing cortisol release, which ultimately reduces stress-related symptoms like anxiety. It has many benefits as stress is decreased, 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 done in 2015 about the effects of ashwagandha with exercise. Could you tell us all about that experience and the results you found? Certainly. We performed a randomized, double-blind, placebo-controlled trial of 57 males, aged 18 to 50, who had little experience with weightlifting. The ashwagandha group was given 300 milligrams twice a day throughout the length of the study. It was done over an eight-week period with a measurement of their pre-intervention and post-intervention, one rep max, bench press, and leg extension. We then compared the improvement levels of the placebo and intervention groups. How interesting. 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 you separate the independent and dependent variables of the trial? The independent variable was the workouts the groups completed and recording the number of reps and sets done in each session. Each exercise was determined from a formula that used their max number of reps on a low weight to ensure each subject was using equal effort. The dependent variable was the measurement found of their one rep 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 main improvement of the treatment group increased by 46 kilograms, while the placebo group had a 26 kilogram improvement on the bench press. Similarly, the treatment group had a 14.5 kilogram improvement on the leg extension, while the placebo group had a 9.8 kilogram improvement. This is impressive to see that ashwagandha shows great results of 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 decrease being significantly greater among subjects in the ashwagandha group compared to the placebo group. The placebo group lost 1.52 percent body fat versus the ashwagandha group losing 3.47 percent of body fat. When looking at the specific numbers, anyone can infer that it is a great significance. Another major increase was the testosterone levels in the ashwagandha group, with 96.19 nanograms per deciliter versus 18 nanograms per deciliter in the placebo group. This shows just how successful this study was when implementing ashwagandha in that it was able to increase three major body adaptations in both groups. Wow, so this study implies that ashwagandha can be useful to individuals who want to dramatically increase their muscle strength and decrease 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 similar results were shown in females or anyone that is 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 likely be a similar experiment to this one, just with a larger and more diverse group of individuals. Females and trained individuals will be incorporated in the trial group. Future studies can also be done to test ashwagandha on other exercise types, such as muscular endurance. Well, I know I would be very interested in reading more studies to come, and I'm sure most of our audience would too. Absolutely. I've heard about other studies testing the results of ashwagandha with exercise. How would you say your study is different from others? Well, I know our study had a larger population than most. With only 57 participants, we still have more, compared to a study done of 10 participants. Our study has also had clearer and more easily measurable results. The study of 10 used a resistance training program, whereas ours focused on muscular strength, which is more easily measured. That's great. Well, unfortunately, we are running out of time in this episode. However, we know this 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 Witania Thelmafera Supplementation on Muscle Strength and Recovery, a Randomized Controlled Trial. It was published November 25, 2015, with authors Sachin Wankhede, Deepak Langade, Kedar Joshi, Shemal Sinha, and Savik Bhattacharya. They are all great colleagues from medical colleges near Mumbai, India. All right. Well, thank you so much for coming here to talk with us today. We can't wait to read about more studies and all the work you'll do in the future. That wraps up another informative episode of Enhanced Cast, Unleashing Peak Performance. We hope you have gained valuable insights into the world of ergogenic aids and how they can help you achieve your peak performance. Absolutely. Remember, folks, ergogenic aids can be powerful tools when used responsibly in accordance with expert guidance. Whether it's supplements, training techniques, or mental strategies, the key is to harness these aids to elevate your game safely and ethically. 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 enhancement journey. Well said. We hope you enjoyed this episode and found it as enlightening as we did. Thanks for tuning in, and remember, stay safe, stay smart, and keep pushing your boundaries to unleash your peak performance. Enhanced Cast, signing off.