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