Hello!
We’re talking about one of my favorite things today: Apple Cider Vinegar (ACV).
Anyone who’s worked with me for any period of time knows how much I believe in this stuff and encourage it as part of your daily nutrition.
Many of you reading this are nodding your heads while possibly enjoying your “morning cocktail” or “hydration drink” of ACV, aloe vera juice and a pinch of salt – which you do every morning – per my guidance 😉
I will share actual scientific research links below – but let’s start with why I am such a believer per my own personal conclusions.
I started doing a teaspoon of ACV every morning about 10 years ago. I’ve never stopped. In fact, the more I’ve read about it – I’ve added more to my day – mornings are my non-negotiable, but when I can, I also get in another teaspoon before or after all meals (especially higher carb meals for blood sugar support).
What have I noticed?
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Digestion is better – more efficient, smoother process (sorry – TMI, but that stuff is important!)
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My skin is clearer (most don’t know that I did FIVE rounds of Accutane between 15 and 25 years old – I’ve struggled with my skin A LOT – ACV has made a significant difference)
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My hair and nails are healthier // stronger.
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I used to have THE biggest sweet tooth. Now, I can take or leave sugar (except a couple of times a month 😉) but it’s not a daily, after every meal, overwhelming temptation anymore and that feels like freedom!
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When I was drinking (I quit alcohol altogether this past November), I recovered from hang-over’s more efficiently and/or they weren’t as intense.
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…^^to name a few
When a client starts with me – I have them start adding ACV to their morning routine and without fail, after a few months – the feedback coincides with what I shared above.
I came across some research a week or so ago via Coach Jake Doleschal that offers promising benefits with ACV and fat loss.
He did a great job breaking the research down – so, in full transparency – I’m sharing his thoughts, almost verbatim, below, with links to the specific research noted.
A 12 week randomized control trial involving 120 overweight or obese young adults was recently published. In this trial, groups either consumed 5ml (approx. 1 tsp), 10ml (approx. 2 tsp), or 15ml (approx. 3 tsp) of apple cider vinegar daily, or placebo for 12 weeks. Bodyweight reduced by ~7-9% in the apple cider vinegar groups (5-7kgs or approx. 11-15lbs on average), compared to less than 1% on average in the placebo group. Waist measurement, body fat ratio, lipid profiles, and blood sugar also all improved in the apple cider vinegar groups.
The improvements in lipid profiles and blood sugar markers are well documented (as shown in this meta analysis of 9 randomized control trials). However, another randomized control trial that compared 30ml (approx. 6 tsp) of ACV in obese individuals with 30ml daily in healthy individuals for 60 days found significant BMI, blood sugar, and lipid improvements in the obese individuals, but no changes in the healthy individuals.
A randomized control trial compared 30ml a day of ACV alongside a 250 calorie deficit, with only a 250 calorie deficit (no ACV) for 12 weeks. BMI and body fat levels reduced significantly in both groups, however there were significantly greater reductions in the ACV group.
Net, net – when taken together, the literature is very supportive of the benefits apple cider vinegar offers around supporting fat loss, blood sugar regulation and lipid improvements in overweight and obese individuals. While some research shows as little as 5-10ml (1-2 tsp) per day has benefits, most studies use 15ml (3 tsp) twice daily.
While I know many of you reading this are not overweight or obese – you might be thinking, “So… Is this really worth me adding?” …and I say – YES!! …for all the reasons I gave you above – better digestion, blood sugar regulation, clearer skin, etc.
A few tips for those who want to add this in:
Keep the bottle in the fridge!!
This stuff is stout – it will go down more easily when it’s chilled vs room temp.
The routine I suggest – wake up, drink approx. 12-16oz room temp, filtered water (always START your day with water!) and then add a splash or two of ACV to the cup, fill up with another oz or 2 of water and shoot it back.
The added water to the ACV will take away that sour zing 😬
…and if you really want to amp up this routine – add a splash of organic, whole leaf aloe vera juice and a pinch of good salt to this.
When traveling – I really like these packets by Trace Minerals – I just pour the powder into a water bottle, shake it up well and drink. I’ll be sure this happens every morning of travel (I like mornings, by the way, because I find it helps get digestion going first thing…)
Enjoy!!
As always – I am here for questions!
Set your intentions for the week ahead. Be kind to you 💙
xoxo
Alix