{"id":5052,"date":"2023-10-05T17:57:35","date_gmt":"2023-10-05T17:57:35","guid":{"rendered":"https:\/\/superhumantransformation.com\/?p=5052"},"modified":"2023-10-05T17:59:06","modified_gmt":"2023-10-05T17:59:06","slug":"apple-cider-vinegar","status":"publish","type":"post","link":"https:\/\/superhumantransformation.com\/apple-cider-vinegar\/","title":{"rendered":"Vinegar could be the best bang for buck hack there is"},"content":{"rendered":"<h2>Here&#8217;s What Can Happen When You Take\u00a0<span class=\"il\">Apple<\/span>\u00a0<span class=\"il\">Cider<\/span>\u00a0<span class=\"il\">Vinegar<\/span><\/h2>\n<p><strong>Start adding\u00a0<span class=\"il\">Apple<\/span>\u00a0<span class=\"il\">Cider<\/span>\u00a0<span class=\"il\">Vinegar<\/span>\u00a0(<span class=\"il\">ACV<\/span>) to your daily protocol,<\/strong>\u00a0and here&#8217;s what will probably happen:<\/p>\n<ul>\n<li><strong>Your digestion will get better.<\/strong>\u00a0On all levels. Bowel movements will be more consistent. Constipation and diarrhea will improve. Heartburn will go away.<\/li>\n<li><strong>Blood sugar levels will improve.\u00a0<\/strong>You&#8217;ll have less dramatic blood sugar spikes, less insulin secretion, which translates into feeling better, having an easier time sticking to your diet, and fat loss.<\/li>\n<li><strong>You&#8217;ll have slightly more energy.<\/strong>\u00a0Because\u00a0<span class=\"il\">ACV<\/span>\u00a0activates the AMPK pathway. Which basically helps your body create energy endogenously.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>I&#8217;m gonna explain HOW to add\u00a0<span class=\"il\">ACV<\/span>\u00a0to your daily routine in a progression based way<\/strong>&#8230; but first&#8230;<\/p>\n<p>&nbsp;<\/p>\n<h2>A Little More Context<\/h2>\n<p><strong>When I went through Nutritional Therapy school over 12 years ago,<\/strong>\u00a0one of the first things we learned to improve digestion and manage blood sugar handling was to take\u00a0<span class=\"il\">apple<\/span>\u00a0<span class=\"il\">cider<\/span>\u00a0<span class=\"il\">vinegar<\/span>. I remember thinking,\u00a0<em>\u201cThis is ridiculous. How can taking\u00a0<span class=\"il\">apple<\/span>\u00a0<span class=\"il\">cider<\/span>\u00a0<span class=\"il\">vinegar<\/span>\u00a0be so good for you? It\u2019s just\u00a0<span class=\"il\">vinegar<\/span>?!\u201d<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>But sure enough, when I put it into practice,<\/strong>\u00a0my acid reflux improved, my digestion got better, my bowel movements got better\u2026 and every single client I had implement the same protocols experienced the same exact benefits.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Recently I had a client and friend reach out:<\/strong><\/p>\n<p><em>\u201cI have acid reflux. It just started out of nowhere. What do I do?\u201d<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>I told this person:<\/strong><\/p>\n<p><em>\u201cEat clean today. And take\u00a0<span class=\"il\">ACV<\/span>\u00a0just before meals. Get back to me when you notice some changes.\u201d<\/em><\/p>\n<p>The next day, his reflux was gone.<\/p>\n<h2>Why\u00a0<span class=\"il\">Apple<\/span>\u00a0<span class=\"il\">Cider<\/span>\u00a0<span class=\"il\">Vinegar<\/span>\u00a0is Good<\/h2>\n<p><strong><span class=\"il\">Vinegar<\/span>\u00a0increases stomach acidity.<\/strong>\u00a0Your stomach is meant to be acidic. This helps it activate a protein digesting enzyme called pepsin. It also helps it disinfect and neutralize pathogens. If you have acid reflux, it\u2019s usually an indication of too little stomach acid. With too little stomach acid, your digestive system \u201cbacks up\u201d into the esophagus.\u00a0<span class=\"il\">ACV<\/span>\u00a0before meals helps you digest proteins better. Check out my previous post and podcast on\u00a0<a href=\"https:\/\/superhumantransformation.com\/how-to-support-digestion\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/superhumantransformation.com\/how-to-support-digestion\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw3K_ruIqydH8a2IZk758rLL\">\u200bHow to Support Digestion.\u200b<\/a><\/p>\n<p><strong><span class=\"il\">Vinegar<\/span>\u00a0reduces blood sugar spikes and insulin spikes.<\/strong>\u00a0The acetic acid helps make muscles more receptive to glucose, uptaking glucose more efficiently, and pulling excess glucose from the bloodstream. This will minimize your blood sugar spike and get you back into a fat burning state relatively faster after a meal.\u00a0<span class=\"il\">ACV<\/span>\u00a0before meals helps with blood sugar regulation.<\/p>\n<p><strong><span class=\"il\">Vinegar<\/span>\u00a0activates the AMPK pathway helping to create energy.<\/strong>\u00a0The AMPK pathway is sensitive to low energy and low calories. When activated, it prompts your cells to make energy endogenously (internally) through stored glycogen and\/or fat stores.\u00a0<span class=\"il\">ACV<\/span>\u00a0in the morning and\/or before workouts can help with energy creation.<\/p>\n<p>&nbsp;<\/p>\n<h2>Benefits to Your Health Journey<\/h2>\n<p>Because of these improvements in digestion and blood sugar handling:<\/p>\n<ul>\n<li><strong><span class=\"il\">Vinegar<\/span>\u00a0helps with satiety.<\/strong>\u00a0The stronger your digestion, the more nutrients you get out of your food and the more your body gets what it needs. Your body will naturally give you signals of being satisfied, making you less hungry less often, and less susceptible to snacking and deviating from your nutrition.<\/li>\n<li><strong><span class=\"il\">Vinegar<\/span>\u00a0helps with nutrient sufficiency.\u00a0<\/strong>The stronger your digestion, the more nutrients you get out of the food and the more you become nutrient sufficient over time. This is crucial for long-term health.<\/li>\n<li><strong><span class=\"il\">Vinegar<\/span>\u00a0can help with fat loss.<\/strong>\u00a0Less blood sugar spikes means less storage of energy into fat stores. Less blood sugar spikes also means less cravings and urges, as mentioned before.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"il\">Apple<\/span>\u00a0<span class=\"il\">Cider<\/span>\u00a0<span class=\"il\">Vinegar<\/span>\u00a0progression.<\/h2>\n<p><strong>Get yourself some\u00a0<\/strong><u><strong>organic<\/strong><\/u><strong>\u00a0<span class=\"il\">apple<\/span>\u00a0<span class=\"il\">cider<\/span>\u00a0<span class=\"il\">vinegar<\/span>.<\/strong>\u00a0It can be Bragg\u2019s but it doesn&#8217;t have to be. I specify organic because apples are on the EWG\u2019s Dirty Dozen Pesticides in Produce.<\/p>\n<p><strong>Also, keep in mind, you don&#8217;t have to be perfect with this.<\/strong>\u00a0If you just committed to the first step below, it would be a huge win, and you could stop there.<\/p>\n<ol>\n<li><strong>Start with 2 tbsp first thing in the morning with a glass of water<\/strong>\u00a0(or you can shoot it). This will prime your digestive system for the rest of the entire day. It will also get your body creating energy internally for the rest of the day. If you did nothing else and just did this, you\u2019d see some great improvements.<\/li>\n<li><strong>If that&#8217;s easy, next go to before meals.\u00a0<\/strong>To take your\u00a0<span class=\"il\">ACV<\/span>\u00a0support to the next level, take 2 tbsp just before each main meal.<\/li>\n<li><strong>As a bonus, take some ACC before workouts.<\/strong>\u00a0Taking\u00a0<span class=\"il\">ACV<\/span>\u00a0in a fasted state reinforces your body&#8217;s ability to create energy on its own.<\/li>\n<li><strong>If you really want to be neurotic, take\u00a0<span class=\"il\">ACV<\/span>\u00a0before snacks.<\/strong>\u00a0If you have the ability to have\u00a0<span class=\"il\">ACV<\/span>\u00a0on hand at all times, take 1 tbsp just before snacks.<\/li>\n<li><strong>Finally, if you\u2019re not\u00a0<span class=\"il\">ACV<\/span>\u2019d out by the end of the day,<\/strong>\u00a0a little\u00a0<span class=\"il\">ACV<\/span>\u00a0before bed can help with blood sugar regulation during sleep, which will translate into better sleep.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><strong>Commit to what works for you.<\/strong>\u00a0Do it for a while. Then build on it and add to it if you want. But you don&#8217;t have to do everything all at once.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Keep it Real.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Resources:<\/strong><\/p>\n<p><span class=\"il\">\u2022 Apple<\/span>\u00a0<span class=\"il\">cider<\/span>\u00a0<span class=\"il\">vinegar<\/span>\u00a0attenuates lipid profile\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19630216\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/19630216\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw1vfgbLDsJFPBv0cEnALmXz\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/19630216\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 Vinegar<\/span>\u00a0intake reduces body weight, body fat mass, and serum triglyceride levels\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19661687\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/19661687\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw3u6tziaYppB0_oRthabmv5\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/19661687\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>Effect of neutralized and native\u00a0<span class=\"il\">vinegar<\/span>\u00a0on blood glucose and acetate responses to a mixed meal\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7796781\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/7796781\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw28LwsYeqilIzXQG6_X9Jgo\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/7796781\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>The role of acetic acid on glucose uptake and blood flow rates in the skeletal muscle\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25626409\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/25626409\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw2hJjF0m6PbdPBU9UdgDLzK\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/25626409\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>Acetic acid activates hepatic AMPK and reduces hyperglycemia\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16630552\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/16630552\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw2z6aqIFDvmwHXY0oqfRCac\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/16630552\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>AMP-activated protein kinase plays a role in the control of food intake\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14742438\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubmed.ncbi.nlm.nih.gov\/14742438\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw0q7foyqL9Cr3qA_gR9yWMZ\">\u200bhttps:\/\/pubmed.ncbi.nlm.nih.<wbr \/>gov\/14742438\/\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>Acetic Acid Upregulates the Expression of Genes for Fatty Acid Oxidation Enzymes in Liver To Suppress Body Fat Accumulation\u00a0<a href=\"https:\/\/pubs.acs.org\/doi\/abs\/10.1021\/jf900470c\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/pubs.acs.org\/doi\/abs\/10.1021\/jf900470c&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw31iQysOJSKbDmhTl52c2ht\">\u200bhttps:\/\/pubs.acs.org\/doi\/abs\/<wbr \/>10.1021\/jf900470c\u200b<\/a><\/p>\n<p><span class=\"il\">\u2022 <\/span>AMPK activation\u2014protean potential for boosting healthspan\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4039279\/\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4039279\/&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw37cXgWwmFDygn_9Ryg_DmL\">\u200bhttps:\/\/www.ncbi.nlm.nih.gov\/<wbr \/>pmc\/articles\/PMC4039279\/<\/a><\/p>\n<p>&nbsp;<\/p>\n<div><em>You can listen to this post anywhere you listen to podcasts including\u00a0<\/em><a href=\"https:\/\/open.spotify.com\/show\/52uIqeqhFrRkPfrs9wZvCK?si=2969d157fb264e53\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/open.spotify.com\/show\/52uIqeqhFrRkPfrs9wZvCK?si%3D2969d157fb264e53&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw3D8kiX-rYbHBjmoldvU_l6\">\u200b<em>Spotify here<\/em>\u200b<\/a><em>\u00a0and\u00a0<\/em><a href=\"https:\/\/podcasts.apple.com\/us\/podcast\/we-are-the-sht\/id1445334188\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/podcasts.apple.com\/us\/podcast\/we-are-the-sht\/id1445334188&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw0aN7l32_GluYSteWPFM35d\">\u200b<em><span class=\"il\">Apple<\/span>\u00a0here<\/em>\u200b<\/a><em>. Don&#8217;t listen to podcasts? They are an easy way to consume content by listening (without reading or watching).<\/em><a href=\"https:\/\/youtu.be\/gK-LZ2IIP0k?si=bWClfRYhXvnRwNm1\" target=\"_blank\" rel=\"noopener\" data-saferedirecturl=\"https:\/\/www.google.com\/url?q=https:\/\/youtu.be\/gK-LZ2IIP0k?si%3DbWClfRYhXvnRwNm1&amp;source=gmail&amp;ust=1696614126698000&amp;usg=AOvVaw0JA9ZQPdS_APL0Xf2CJxFp\">\u200b<em>\u00a0I have a short video on how to listen to podcasts here.<\/em><\/a><\/div>\n<div><\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Here&#8217;s What Can Happen When You Take\u00a0Apple\u00a0Cider\u00a0Vinegar Start adding\u00a0Apple\u00a0Cider\u00a0Vinegar\u00a0(ACV) to your daily protocol,\u00a0and here&#8217;s what will probably happen: Your digestion will get better.\u00a0On all levels. Bowel movements will be more&#8230;<\/p>\n","protected":false},"author":1,"featured_media":5053,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[134,201,97],"tags":[],"_links":{"self":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/5052"}],"collection":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/comments?post=5052"}],"version-history":[{"count":0,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/posts\/5052\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media\/5053"}],"wp:attachment":[{"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/media?parent=5052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/categories?post=5052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/superhumantransformation.com\/wp-json\/wp\/v2\/tags?post=5052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}