Adaptogen Stress Relief Smoothie

Ashwagandha and maca root in a creamy banana-cacao base. Adaptogens help your body manage stress — this is your evening wind-down drink.

Ingredients

• 1 tsp ashwagandha powder (KSM-66 extract preferred)
• 1 tsp maca root powder
• 1 frozen banana
• 1 tbsp cacao powder
• 1 cup oat milk
• 1 tbsp almond butter
• 1 tsp honey or maple syrup
• Pinch of cinnamon

Method

1. Add oat milk and almond butter to blender.

2. Add frozen banana, cacao powder, cinnamon, and honey.

3. Add ashwagandha and maca powders.

4. Blend until smooth. Best consumed in the evening — ashwagandha can promote relaxation.

What You're Practicing

About adaptogens:

• Adaptogens are herbs and roots that help your body adapt to stress by modulating cortisol levels.
• Ashwagandha (300–600mg/day): Most studied adaptogen. Reduces cortisol, improves sleep quality, may boost testosterone. KSM-66 is the most researched extract.
• Maca root (1.5–3g/day): Peruvian root that may improve energy, mood, and hormonal balance. Malty, nutty flavor.
• Effects build over 4–8 weeks of consistent use — not an instant fix.
• Consult a doctor if you're on thyroid medication (ashwagandha affects thyroid hormones).

Supplement add-ons (nutritional impact per serving):

• Magnesium glycinate (200mg): +0 cal. Does not change flavor. Glycinate form is the most bioavailable and least likely to cause digestive issues. Supports muscle relaxation and sleep quality — take this smoothie in the evening for best effect.
• L-theanine (200mg capsule, opened): +0 cal. Flavorless amino acid found naturally in green tea. Promotes alpha brain waves (calm alertness) without drowsiness. Stacks well with the ashwagandha already in this recipe.
• Collagen peptides (15g): +54 cal, +13g protein. Adds protein without changing the chocolate-cacao flavor profile. The vitamin C from any citrus you add helps your body synthesize collagen.
• Tart cherry extract (1 tbsp concentrate): +35 cal, +8g carbs. Contains natural melatonin (0.01-0.05mg per serving) and anthocyanins that reduce inflammation. Adds a tart-sweet berry note.