When To Drink Apple Cider Vinegar: Best Science-Backed Benefits 🍎🍏

hello health champions so many people have asked questions about apple cider

vinegar so today we're going to take a look at when and how to drink apple

cider vinegar to get the maximum benefits coming right up

hey I'm Dr. Ekberg I'm a holistic doctor and a former Olympic decathlete and if

you want to truly master health by understanding how the body really works

make sure you subscribe and hit that notification bell so you don't miss

anything first of all we want to take a look at the mechanism by which apple

cider vinegar works because then the next two questions who can benefit and

when should you take it will be pretty apparent then we also want to talk about

how to take apple cider vinegar to not have any side effects and to make it

enjoyable and finally we're going to throw in a little bonus to talk about

acid that could possibly save or change your life or that of someone that you

care about who may not have reached your level of understanding yet the first

mechanism by which apple cider vinegar works is very well backed by science

there's been a lot of research on this by now and that is that it improves

insulin resistance insulin resistance causes diabetes and

metabolic syndrome and with that comes issues with blood glucose and a1c and

cholesterol and triglycerides and belly fat and there was a study that showed

that for three months taking daily apple cider vinegar with the meals then they

reduced all of these markers significantly

whereas a control group who got a placebo had no significant changes so

that is remarkable in one study to reverse all of these markers while the

placebo group had no change and with that belly fat they also changed they

improved the hip to waist ratio the second mechanism has not been researched

a whole lot but there is a tremendous amount of anecdotal evidence beating

thousands tens hundreds of thousands of people are reporting improved digestion

when they take apple cider vinegar to their digestion works better

and we have a lot of ideas that support the mechanism that the physiology it

makes sense that apple cider vinegar is acidic and the research that they've

done is on acetic acid it's not necessarily apple cider vinegar but they

know that acetic acid improves insulin resistance so when we add acid to a

system that is deficient in acid then all sorts of things are going to start

working better and then if you use a good quality apple cider vinegar such as

an organic raw apple cider vinegar unfiltered unpasteurized with the mother

that's the sludge at the bottom of the bottle then you're going to get some

additional benefits for digestion and with enough acidity that helps digest

protein mineral absorption depends on acidity it needs an acidic environment

to absorb minerals it is also antimicrobial so a lot of the pathogens

the virus and bacteria that you ingest they get killed in an acidic environment

so that's another layer of your immune system of your defense barriers acid

also stimulates the gallbladder to release bile for improved fat digestion

and it stimulates the pancreas to release pancreatic enzymes digestive

enzymes so there's so many different mechanisms so many different points of

digestion that depend on acidity and when we don't make acid because we're

aging etc then all of these things are going to suffer so by taking apple cider

vinegar you can help the body support it's not going to replace the

hydrochloric acid completely but it'll give it a good boost another benefit

that can help digestion is that there's some probiotics if you use a live if you

get a good quality apple cider vinegar with the mother and it's unpasteurized

and organic and so forth then there's going to be some bacteria that can

compete with the pathogenic bacteria so it acts like a probiotic and it can help

your body establish a better balance in your gut flora so now that we know how

it works the mechanism now it's pretty clear who can benefit first of all

anyone with metabolic syndrome or anyone with insulin resistance which is the

majority of the modern world type-2 diabetes cholesterol blood pressure

pre-diabetic if you're suffering from any of these or related to metabolic

syndrome or even excess weight then it's kind of a no-brainer to take a little

bit of apple cider vinegar because it's so inexpensive and we don't want to

think about it as a miracle thing don't think it's the only thing you have to do

but it can give you that little edge you can give you that little boost if you're

starting to eat better food if you're starting to eat less sugar and less

processed carbohydrates and more fat and protein and real food then it definitely

can give you an edge and the other group of people is anyone who has any

digestive complaints and specially people with GERD heartburn

gastroesophageal reflux disease this is probably where people have the most

anecdotal evidence where thousands of people have had reflux and when they

take a little apple cider vinegar then it goes away and that's confusing to a

lot of people because when it burns it feels like too much acid but it's

actually caused by not enough acid because when you make enough acid you

digest the protein and the food moves on to the rest of the digestive tract but

if you don't have enough acid then the food just kind of sits there forever and

it starts irritating and then you have a lower level of acid for a really long

time that's where the problem occurs so by

taking some more acid then you're actually improving the situation and

that's where a lot of people have seen improvements but even if you don't know

that you have a digestive problem maybe you don't have any symptoms you can also

benefit if you have a problem that's secondary to digestion and this could be

just about anything it could be hundreds of different things for example if you

have certain amino acids if you can't make enough antibodies if you can't make

proper immunoglobulins that could be that you don't have enough of those

amino acids in your bloodstream because you can't digest proteins properly or if

you don't have enough minerals could be because you're not making enough acid to

absorb them so it could be a wide range of problems that are secondary to a

digestive problem so with all that in mind

I think it's a no-brainer for anybody I think it should be a regular regimen of

life just to take a little bit just in case because it's so cheap and can be so

effective the only people who want to avoid it people are not a good candidate

is someone with an ulcer and you'll know pretty quick because if you take some

apple cider vinegar and it really burns then you're not a candidate figure out

why you have an ulcer do something about that and then you could give it a try

now it's also pretty clear when you want to take it there's really two times that

make sense before or during a meal because we know it helps digestion and

it helps nutrient absorption so that's why you're eating in the first place

is to absorb nutrients and the other time is before bed and the reason is

that apple cider vinegar helps improve insulin sensitivity improves the way

insulin works and there's something called dawn effect that means that you

wake up with high blood sugar and the reason is that there's a hormone

called cortisol that helps maintain blood sugar and during the night when

you're not eating cortisol gradually increases throughout the night and a

little bit before you wake up your body has a little bit of an extra spike of

cortisol and growth hormone to get you ready to start your day in people with

insulin resistance that effect shows up a little bit stronger everyone has the

dawn effect everyone has that little boost of blood sugar in the morning but

if you're instantly resistant then it shows up excessive and if you take a

little apple cider vinegar before bed that has been shown to reduce that

excess blood sugar from the dawn effect those would be two good times to take it

other than that there's really not a bad time unless you notice that it's burning

or you feel some nausea or there's something unpleasant about it then just

figure out when it works best for you now how do you take it so that you don't

have to have an experience similar to this guy well most of the research shows

that you get most of the benefits or all of the benefits and in some of the

research from one tablespoon that's 15 milliliters other research used up to

two tablespoons but none of them really used any more than that so I think

that's a safe range to stay within one to two tablespoons fifteen to thirty

milliliters what we want to keep in mind though is that it's not just the flavor

that's very strong it is very acidic and it's acid enough that it corrodes the

teeth and it irritates the esophagus it's kind of harsh in the mouth and then

it burns on the way down and you want to avoid that because that's not a good

thing most or all of that goes away if you dilute it into a glass of water so

let's say you're taking one tablespoon a day and you're taking three times a day

then all you need is one tea spoon five milliliters in a normal to

large glass of water with H meal and you're set if you don't eat three meals

then you take a little bit more each time and you'll be fine to make extra

sure that you are careful with your teeth you can use a straw and you can

rinse afterwards and to make sure you get all the benefits of the probiotics

and the bacteria then make sure you shake it up because that sludge in the

bottom the mother that's where that extra goodness from the bacteria is one

way I like to take it is as a condiment and I use it as a salad dressing and as

a hot sauce that way you can get your apple cider vinegar as part of what

you're already eating and in the salad dressing I might use about 20% apple

cider vinegar and then if I use a couple of tablespoons then I've gotten my dose

of apple cider vinegar already just from the salad dressing the hot sauce is the

majority of it is apple cider vinegar so you just need a couple of tablespoons on

an omelette or on your wings or whatever you like to eat and that way you can get

your apple cider vinegar that way I've also started taking it as a drink with

the meal in the form of lemonade and then all you need is one to two

teaspoons of apple cider vinegar I like to add one to two teaspoons of fresh

lemon or lime juice just squeeze the whole thing in and pop it in there you

sweetened with stevia and add water and now you have a very pleasant really good

tasting lemonade that you drink with your meal and you're getting it all

incorporated that way so what about antacids that's something that people

take to reduce acid to neutralize acid so if you take something to neutralize

an acid is the body just stupid why does the body make acid in the first place

well like you've seen in this video everything that we talked about protein

digestion mineral absorption gut health insulin

fat-bellied metabolic syndrome they are all helped they all improve with acid

now if we truly understand that if you understand how important that acid is

then and you take something to neutralize to counteract that acid then

you also realize that you're setting yourself up for some serious problems so

if virtually all of this is helped by acid then that means that you're gonna

make all of that worse by taking an antacid so if your body is reacting if

you feel like you're have heartburn figure out why that is what are you

eating why isn't your body working because taking an antacid is going to

set you up for a long life of suffering it's going to create digestive issues is

gonna help create an unhealthy gut it's going to help create nutritional

deficiencies because without acid you can't absorb the nutrients properly in

my opinion antacids are one of the worst ideas ever and I think they have created

tons and tons of health problems if you understand everything we've talked about

in this video I think that you'll agree if you enjoyed this video I think you'll

love that one thank you so much for watching I'll see you in the next video