The #1 Time To Drink Apple Cider Vinegar For Fat Loss transcript

If you're drinking apple cider vinegar for fat loss, when you drink it actually does matter. And a lot of people wake up and take a shot of apple cider vinegar first thing in the morning. But what if I told you that there's actually a different strategy, a different time that makes more sense for you, especially if your goal is to support blood sugar, insulin sensitivity, and weight management. Today, I'm going to show you the number one time to drink apple cider vinegar, how to take it properly, and the biggest mistakes that you want to avoid.

So, let's go ahead and dive in, but before we do, I'm Dr. Nick Sarrazin, and as always, thanks for joining me in another video today. It's great having you here. Let's go ahead and dive in and talk about the number one time to drink apple cider vinegar according to the research. What is going to be the most research-backed time? Well, you're about to find out. If you're using apple cider vinegar, the preferred research-backed timing is going to be before or with a carbohydrate-containing meal.

So, if you're eating potatoes, rice, sweet potatoes, breads, beans, or maybe you're even having that occasional dessert, apple cider vinegar really shines here, and this is why. Apple cider vinegar contains something called acetic acid, which is a compound researchers find to be largely responsible for the positive metabolic effects that apple cider vinegar offers you. Studies have found that consuming apple cider vinegar with a meal will reduce the rise in blood glucose and insulin that occurs after eating.

And this is important because blood sugar control is closely connected to your overall metabolic health and your overall metabolic well-being. You know, we hear of problems like metabolic syndrome where you get high cholesterol, high blood pressure, high blood sugar, high insulin. We want to avoid that. Apple cider vinegar can help you. So, for example, randomized trials have found that apple cider vinegar consumed with carbohydrate-containing meals will reduce post-meal glucose and insulin responses by as much as, wait for it, this is important, 55%.

That is huge. That is going to be a game-changer for you. So, instead of thinking apple cider vinegar is a fat burner, I want you to think of it a little bit different. Think apple cider vinegar will help improve my metabolic response to a meal. And that's a much more accurate way to look at it. So, why does this matter? Let's connect the dots here. When you eat carbohydrates, your blood glucose rises. Your pancreas releases insulin.

Insulin helps your cells take glucose out of the bloodstream and use it or store it. But, if you have insulin resistance, your body doesn't respond to insulin as effectively. And that's where things actually get really complicated. That's where everything goes off the rails. But, here's an important distinction that you have to know. Reducing a post-meal glucose spike is not the same thing as burning body fat. Apple cider vinegar isn't going to magically melt visceral fat off your body.

If you're consuming more calories than your body needs, drinking apple cider vinegar isn't going to override that. Fat loss still comes down to your energy balance, your diet quality, physical activity, sleep, and even your metabolic factors. So, why use apple cider vinegar then? Well, because it is a tool that supports a bigger fat loss strategy. I have so many people who tell me, "I used apple cider vinegar and it didn't work." Well, if you're over consuming calories every day, apple cider vinegar can't override that.

If you're never exercising or getting any movement in, apple cider vinegar can't override that. Remember, it's part of a bigger picture to help you lose weight. And as you'll see throughout this video, I want to point out that there isn't a perfect time for everyone. It's truly dependent on your needs and what you're trying to accomplish with your health. If you're somebody who's just trying to use apple cider vinegar to improve your overall well-being, but you don't really have any challenges, well, then the strategy I've already given you is a really good one.

But, let me tell you, these next ones are going to be ones that apply to most of you. And let's first talk about apple cider vinegar and whether or not you should drink it in the morning. Now, apple cider vinegar, when you drink it in the morning, it offers some really good benefits. It's going to help lower your blood glucose. It's going to help lower your insulin levels even further. And when I think of this, I think of drinking apple cider vinegar in a fasted state.

And if you're doing 16 and 8 intermittent fasting, this is going to help further lower your blood glucose and your insulin levels, helping you get into a state of ketosis, which is fat burning, right? Now, this is also going to further support activating AMPK. AMPK is your metabolic master switch. So, apple cider vinegar, fasted first thing in the morning, it really offers some great benefits. And if you are doing 16 and 8 intermittent fasting, it offers you the benefit of satiety, which is proven in the research.

So, therefore, you're not finding yourself hungry or craving or anything like that. So, apple cider vinegar first thing in the morning on an empty stomach really helps get you into a fat burning state. Now, what about drinking apple cider vinegar between meals? Well, one of the big benefits of drinking apple cider vinegar between meals is satiety and using it as an appetite suppressant. You know, if you consume lesser calories throughout the day, that will lead to weight loss.

You know, we talked about that already. And one of the things that is so interesting is that when you look at the GLP-1s that everybody's flocking to right now to use as a medication for weight loss, one of the things that it does is act as an appetite suppressant. Now, we have to remember there's natural things that we can use as an appetite suppressant just like apple cider vinegar. And here's the thing, for many people, food noise is a real problem for them.

They constantly find themselves craving food. They constantly find themselves wanting to snack. Now, if we use apple cider vinegar and it helps with satiety and appetite suppressant, we're going to be in a much better state. And remember that one of the reasons that we get in this this bad mindset of needing to eat and cravings [snorts] all the time is because of our blood glucose and insulin level. And we also found out that apple cider vinegar is going to help balance that out.

So, it's helping to balance out our hunger hormones and improving upon satiety, which all equals weight loss. And this is why apple cider vinegar is so important and should be used as part of a big picture to help you lose weight. Now, what about drinking apple cider vinegar at night? We talked about how we could use it in the morning, at meals, and also between meals. But, is there any benefit to drinking apple cider vinegar at night?

And let me explain why this could be the right move for you. When you struggle with blood sugar control at night, this is called the dawn phenomenon, and this can be a real issue for you. The dawn phenomenon is a natural rise in blood sugar that happens in the early morning hours, usually between 3:00 and 8:00 a.m. Your body releases hormones like cortisol and growth hormone and glucagon to help you wake up. These hormones signal your liver to release glucose.

And if you're insulin resistant, your body may not handle that extra glucose effectively, causing your blood sugar to rise before you even eat breakfast. So, taking 1 to 2 Tbsp of apple cider vinegar at night can help lower your blood sugar. >> [snorts] >> And the worse your blood sugar instability is at night, the more this will actually help you according to the research. Stabilizing blood sugar at night is also important because it'll help stabilize your sleep.

Many people struggle with poor sleep because their blood sugar crashes at night. And when your blood sugar crashes at night, it wakes you up. And if you've ever noticed the time that your blood sugar will crash and wake you up, it's typically around 3:00 a.m. in the morning. And that time frame that I gave you, it really fits. Apple cider vinegar will create more stability in your blood sugar levels, in your insulin levels, in your ability to manage them, which then will result in an improved quality of sleep.

Now, as a result, you don't wake up, you don't have blood sugar crashes, and you feel so much better, especially when you get that extra sleep. And I will tell you this, too, as a side note, every bit of research shows that when we sleep better at night, it helps us lose weight because it cuts cravings, it cuts calorie consumption, and it helps you control your eating. But, one of the things that I didn't mention yet is how much apple cider vinegar do we need?

Well, according to the research, 1 to 2 tbsp of apple cider vinegar diluted in water is going to be the ideal fit. Now, you can do 1 to 2 tbsp of apple cider vinegar up to three times a day. And when you do this and you place it within those time frames, which I've mentioned, with a high-carb meal, first thing in the morning while fasted, between meals in order to help you with satiety, or even at night in order to help with blood sugar control so that when you wake up in the morning, your blood sugar isn't high even though you didn't even eat.

These are all going to be times that you have to evaluate and determine which one fits your health goals the best. Now, whenever choosing an apple cider vinegar, you should always make sure that you're choosing an organic apple cider vinegar, one that has the mother in it because it has the probiotic and enzyme benefits to it. And we want to make sure, also, that when we drink apple cider vinegar, we always dilute it.

And it may sound like a little funny that I have to say that. However, I have actually had people not dilute it and go, "That stuff burns so bad." Well, no, make sure you're diluting it. It's very important. Now, when we choose apple cider vinegar, I typically go with the liquid. However, the liquid is not for everyone. And if you want to avoid the liquid cuz it's just not right for you, then what I want you to do is move towards the apple cider vinegar capsules.

And I'll put a link in the description below to high-quality apple cider vinegar capsules that are very helpful and will help get the job done as well. Now, if you are all in on losing weight naturally and learning different tools that you can use to accomplish this, you will not want to miss this video right here.