Everything you need to know about ashwagandha.

Plus: Are flip flops responsible for your back pain?

Wednesday. Boeing CEO Dave Calhoun will step down at the end of 2024, alongside the airline’s chairman of the board and the CEO of its commercial airplane unit. Why all the turnover? Just give “recent Boeing incidents” a quick Google search (I did it for you HERE), and it will all make sense. My only suggestion—why are we waiting until the end of 2024? Can we speed up the process before I go on vacation this summer? Side note—Spirit and Jetblue don’t fly Boeing planes at all. 

Moving on to something less pressing than airplanes falling apart in the sky, is ashwagandha a supplement worth looking into? Or is it all hype? Let’s dive in.

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Today’s Menu 🌿

  • The Latest Research on Ashwagandha.

  • The Daily Recipe (RECIPES ARE BACK) 😋

  • Are Flip Flops 🩴 Hurting Your Back? 

  • Cutting Carbs? Is That Really The Way?

  • Take A Break From Coffee With A Tasty Alternative ☕️

Read Time: 4 minutes

Commonly known as Ashwagandha (winter cherry), is an important medicinal plant that has been used in Ayurved

Tell Me More About Ashwagandha

It can be hard to keep up with all the latest wellness trends, but in case you haven’t noticed, adaptogens have worked their way into the spotlight. Touting a slew of health benefits, adaptogens are everywhere—finding their way into our coffees, snacks, and daily supplements. You can’t walk down an aisle at Whole Foods without seeing the word “adaptogen” plastered everywhere. 

But let’s take a closer look at one of these adaptogens specifically. Ashwagandha stands out by claiming it could be the golden ticket to combating stress and anxiety and improving overall health. But before you open up a tab to go on Amazon and add this ancient herb to your shopping cart, let’s dive into what the buzz is all about and whether the science backs up the hype.

Ashwagandha, a cornerstone of Ayurvedic medicine, has been used for centuries to heal the mind and body. Its potential benefits range from improving sleep and reducing stress to enhancing athletic performance. And now, studies are beginning to shed light on this herb's effectiveness. 

For instance, some research suggests (READ THE RESEARCH) that Ashwagandha can help people fall asleep faster, sleep longer, and feel more rested upon waking. It’s also been shown to significantly reduce stress and anxiety levels and even lower cortisol, the body's stress hormone (READ THAT STUDY HERE).

Reduce stress? Sign me up. 

All that said, there is a caveat to all this. Despite these promising findings, the world of adaptogens, including Ashwagandha, is still murky due to a lack of extensive human trials. Many of the studies conducted so far have been small in scale or not rigorous enough to draw definitive conclusions, especially regarding long-term use. We see some correlations, but that is about it. 

Whenever you are considering supplements, it's crucial to ensure their quality and safety. The supplement industry can sometimes be a Wild West, with false claims and impurities lurking behind shiny labels. Opting for products with third-party certifications, such as NSF Certified for Sport or Informed Sport, can provide some assurance about what you're consuming.

The unfortunate truth is that when something starts to gain popularity, like adaptogens and ashwagandha, it entices some supplements to make a quick buck, sacrificing quality at your expense—the health-conscious consumer. 

If you're curious about trying Ashwagandha, dosages between 300 and 600 milligrams daily seem to be the sweet spot most studies suggest to unlock its benefits. However, everyone's body reacts differently to supplements, and what works for one person may not work for another. As a general rule of thumb, it is always a good idea to start with a smaller dose and then titrate up as needed. But again, I’m no medical professional—I’m just a newsletter writer with way too many tabs open on my computer. 

The key takeaway Ashwagandha might offer some impressive benefits, from reducing stress to potentially improving sleep and athletic performance. However, the science behind these claims is still relatively new and pretty thin. As we navigate the flood of information and products on the market, staying informed and prioritizing quality brands that offer robust third-party testing is our best strategy for making health decisions that truly benefit us in the long run.

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The Daily Recipe

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Tonic Shots

🌿 Embrace Moderation, Not Extremes.
Just as moderation in your diet prevents overindulgence in sweets, it's about finding the right balance.

☕️ Need a break from coffee?
Sometimes you need some energy without the jitters. Here’s a coffee alternative consisting of 100% organic cacao…

💧 The Benefits of Sweat
This book is a deep dive into the under-appreciated role of sweat in health, vitality, and disease prevention. Learn more…

💃🏻 Keep An Active Lifestyle.
Set an activity goal to help balance out your diet. We recommend using “Greatness” to help keep you on track… (Read More)

😋 Eat Less Ultra-Processed Dishes.
I typically recommend Hero Bread as a good, healthy bread alternative. Low card, high fiber, no sugar. You can check them out here… (Learn More)

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