Ashwagandha protocol

Here is a summarized Ashwagandha protocol based on the insights of Andrew Huberman:

Benefits:

• Anxiolytic Effects: Ashwagandha has a strong anti-anxiety effect and can significantly reduce cortisol levels in healthy but stressed individuals, by 14.5 to 27.9% 1.
• Hormonal Impact: It can modestly increase testosterone levels and lower low-density lipoprotein (LDL) cholesterol. It's also useful for improving cardiovascular health, memory, and reducing symptoms of chronic stress and OCD 2.

Usage Guidelines:

• Timing: Take Ashwagandha later in the day or in the evening. This timing helps to reduce cortisol levels beneficially without interfering with the cortisol boost needed for energy during the day 2.
• Dosage: Follow the dosage instructions on the supplement bottle from a reputable brand. Check resources like examine.com for specific dosage ranges used in various studies 2.
• Duration: Avoid taking Ashwagandha at high dosages for more than two weeks at a time. It is effective for managing short-term stress but should not be used continuously without breaks 3 4.
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    1

    Ashwagandha Benefits

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    2

    Ashwagandha Benefits

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    3

    Hormonal Supplements Explained

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    4

    Cortisol Management Insights

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Personal Use:

• Dr. Huberman mentions that he takes Ashwagandha sporadically, often during periods of chronic stress or sleep disruption, typically before sleep or with his last meal of the day 2 4.

Safety Considerations:

• Ensure that Ashwagandha is safe for your specific health conditions. Consult with a healthcare provider if unsure 1.

By following these guidelines, you can effectively incorporate Ashwagandha into your routine to mitigate stress and improve overall health.