What REALLY Happens If You Drink Apple Cider Vinegar Before Bed? (Shocking Results)
Age Over 50s
[{'start': '0.240', 'end': '4.400', 'text': 'Have you ever asked yourself what really'}, {'start': '2.639', 'end': '7.600', 'text': 'happens when you drink apple cider'}, {'start': '4.400', 'end': '9.519', 'text': "vinegar before bed? You're not alone."}, {'start': '7.600', 'end': '12.559', 'text': "It's one of the most searched nighttime"}, {'start': '9.519', 'end': '14.400', 'text': 'health habits out there. Some say it'}, {'start': '12.559', 'end': '16.800', 'text': 'helps you lose weight in your sleep.'}, {'start': '14.400', 'end': '19.359', 'text': 'Others claim it balances blood sugar,'}, {'start': '16.800', 'end': '22.359', 'text': 'improves digestion, or even boosts your'}, {'start': '19.359', 'end': '26.000', 'text': 'gut health overnight. But is it all'}, {'start': '22.359', 'end': '28.320', 'text': 'true? Or just another internet myth?'}, {'start': '26.000', 'end': '30.160', 'text': "Here's the honest answer. The timing of"}, {'start': '28.320', 'end': '33.280', 'text': 'when you drink apple cider vinegar'}, {'start': '30.160', 'end': '35.719', 'text': "matters a lot. The results you'll see"}, {'start': '33.280', 'end': '38.399', 'text': 'depend on what your body actually'}, {'start': '35.719', 'end': '41.200', 'text': "needs. In this video, we're going to"}, {'start': '38.399', 'end': '44.000', 'text': "break it all down for you. You'll learn"}, {'start': '41.200', 'end': '46.000', 'text': 'how ACV affects your digestion, your fat'}, {'start': '44.000', 'end': '48.719', 'text': 'burning hormones, your blood sugar'}, {'start': '46.000', 'end': '51.120', 'text': 'levels, and even your gut microbiome,'}, {'start': '48.719', 'end': '54.239', 'text': 'plus the best time to drink it depending'}, {'start': '51.120', 'end': '56.800', 'text': "on your specific health goal. Let's dive"}, {'start': '54.239', 'end': '58.120', 'text': 'in and get the real facts.'}, {'start': '56.800', 'end': '61.280', 'text': 'What is'}, {'start': '58.120', 'end': '64.000', 'text': 'ACV? Apple cider vinegar, commonly known'}, {'start': '61.280', 'end': '66.200', 'text': 'as ACV, is a type of vinegar made'}, {'start': '64.000', 'end': '69.200', 'text': 'through the fermentation of crushed'}, {'start': '66.200', 'end': '71.760', 'text': 'apples. During this process, natural'}, {'start': '69.200', 'end': '74.000', 'text': 'sugars are converted into alcohol and'}, {'start': '71.760', 'end': '76.799', 'text': 'then into acetic acid, the primary'}, {'start': '74.000', 'end': '77.720', 'text': "active compound responsible for ACV's"}, {'start': '76.799', 'end': '80.640', 'text': 'health'}, {'start': '77.720', 'end': '83.040', 'text': 'benefits. Acetic acid gives vinegar its'}, {'start': '80.640', 'end': '85.119', 'text': 'strong smell and sour taste. But more'}, {'start': '83.040', 'end': '87.920', 'text': "importantly, it's the compound that"}, {'start': '85.119', 'end': '89.320', 'text': 'supports digestion, blood sugar control,'}, {'start': '87.920', 'end': '93.119', 'text': 'and fat'}, {'start': '89.320', 'end': '96.560', 'text': 'metabolism. ACV is a weak acid with a pH'}, {'start': '93.119', 'end': '99.040', 'text': 'ranging from 2.5 to 3.5, which is'}, {'start': '96.560', 'end': '101.680', 'text': 'significantly milder than stomach acid,'}, {'start': '99.040', 'end': '104.560', 'text': 'which typically has a pH between 1 and'}, {'start': '101.680', 'end': '107.600', 'text': "2. While it doesn't digest food"}, {'start': '104.560', 'end': '110.079', 'text': 'directly, ACV can help stimulate stomach'}, {'start': '107.600', 'end': '112.240', 'text': 'acid production, setting the stage for'}, {'start': '110.079', 'end': '114.040', 'text': 'more effective digestion and nutrient'}, {'start': '112.240', 'end': '117.920', 'text': 'absorption when taken'}, {'start': '114.040', 'end': '120.000', 'text': 'properly. Benefits of ACV in the body.'}, {'start': '117.920', 'end': '123.280', 'text': 'Once you understand how apple cider'}, {'start': '120.000', 'end': '125.520', 'text': 'vinegar, ACV interacts with your body,'}, {'start': '123.280', 'end': '127.439', 'text': 'it becomes clear why this ancient tonic'}, {'start': '125.520', 'end': '129.360', 'text': 'continues to earn a place in modern'}, {'start': '127.439', 'end': '131.440', 'text': 'health routines.'}, {'start': '129.360', 'end': '134.239', 'text': "While it's often touted as a miracle"}, {'start': '131.440', 'end': '136.319', 'text': 'remedy, the real power of ACV lies in'}, {'start': '134.239', 'end': '138.640', 'text': "how it works with your body's natural"}, {'start': '136.319', 'end': '141.959', 'text': 'systems, especially your digestive'}, {'start': '138.640', 'end': '144.080', 'text': 'tract, metabolic pathways, and'}, {'start': '141.959', 'end': '146.080', 'text': "microbiome. Let's walk through what"}, {'start': '144.080', 'end': '149.080', 'text': 'actually happens inside your body when'}, {'start': '146.080', 'end': '151.760', 'text': 'you consume ACV and how these benefits'}, {'start': '149.080', 'end': '153.840', 'text': 'unfold. One of the most well doumented'}, {'start': '151.760', 'end': '156.360', 'text': 'and immediate effects of apple cider'}, {'start': '153.840', 'end': '159.360', 'text': 'vinegar is its ability to improve'}, {'start': '156.360', 'end': '161.840', 'text': 'digestion. When you consume ACV,'}, {'start': '159.360', 'end': '164.000', 'text': 'especially before a meal, it stimulates'}, {'start': '161.840', 'end': '167.040', 'text': 'the parietal cells in your stomach to'}, {'start': '164.000', 'end': '169.280', 'text': 'produce hydrochloric acid. This is'}, {'start': '167.040', 'end': '172.120', 'text': 'important because hydrochloric acid is'}, {'start': '169.280', 'end': '174.400', 'text': 'the first major step in the digestive'}, {'start': '172.120', 'end': '176.160', 'text': 'process. It creates an acidic'}, {'start': '174.400', 'end': '178.640', 'text': 'environment in the stomach that helps'}, {'start': '176.160', 'end': '180.400', 'text': 'break down proteins and prepare food for'}, {'start': '178.640', 'end': '182.000', 'text': 'further digestion in the small'}, {'start': '180.400', 'end': '184.560', 'text': 'intestine.'}, {'start': '182.000', 'end': '186.720', 'text': 'The acid also activates pepsin, a'}, {'start': '184.560', 'end': '188.360', 'text': 'digestive enzyme that begins breaking'}, {'start': '186.720', 'end': '190.959', 'text': 'proteins into'}, {'start': '188.360', 'end': '193.120', 'text': 'peptides. As food moves from the stomach'}, {'start': '190.959', 'end': '195.360', 'text': 'into the small intestine, the presence'}, {'start': '193.120', 'end': '197.519', 'text': 'of acid signals the release of bile from'}, {'start': '195.360', 'end': '199.920', 'text': 'the gallbladder and digestive enzymes'}, {'start': '197.519', 'end': '202.280', 'text': 'from the pancreas, such as lipes for'}, {'start': '199.920', 'end': '204.080', 'text': 'fats and amalayise for'}, {'start': '202.280', 'end': '206.319', 'text': "carbohydrates. It's like a well"}, {'start': '204.080', 'end': '208.400', 'text': 'orchestrated symphony. Apple cider'}, {'start': '206.319', 'end': '210.239', 'text': 'vinegar is the conductor that cues each'}, {'start': '208.400', 'end': '211.760', 'text': 'player to do their part at just the'}, {'start': '210.239', 'end': '214.000', 'text': 'right time.'}, {'start': '211.760', 'end': '216.400', 'text': 'This effect is especially helpful for'}, {'start': '214.000', 'end': '218.840', 'text': 'people who suffer from low stomach acid,'}, {'start': '216.400', 'end': '221.280', 'text': 'a condition known as'}, {'start': '218.840', 'end': '223.360', 'text': "hypocchlory. While it's common to assume"}, {'start': '221.280', 'end': '225.840', 'text': 'digestive discomfort like bloating or'}, {'start': '223.360', 'end': '229.440', 'text': 'heaviness comes from too much acid, in'}, {'start': '225.840', 'end': '231.599', 'text': 'many cases the opposite is true. Without'}, {'start': '229.440', 'end': '233.920', 'text': 'sufficient acid, food sits in the'}, {'start': '231.599', 'end': '237.519', 'text': 'stomach too long and begins to ferment,'}, {'start': '233.920', 'end': '239.519', 'text': 'leading to gas, bloating, and pressure.'}, {'start': '237.519', 'end': '242.480', 'text': 'That brings us to another overlooked'}, {'start': '239.519', 'end': '245.239', 'text': 'benefit of ACV, its surprising role in'}, {'start': '242.480', 'end': '248.480', 'text': 'preventing indigestion and acid'}, {'start': '245.239', 'end': '250.879', 'text': 'reflux. Contrary to popular belief, acid'}, {'start': '248.480', 'end': '254.239', 'text': "reflux isn't always caused by too much"}, {'start': '250.879', 'end': '257.280', 'text': "stomach acid. More often, it's due to"}, {'start': '254.239', 'end': '259.680', 'text': 'insufficient acid levels. When the'}, {'start': '257.280', 'end': '262.160', 'text': "stomach can't properly digest food, that"}, {'start': '259.680', 'end': '264.720', 'text': 'undigested material can begin to bubble'}, {'start': '262.160', 'end': '266.400', 'text': 'back up into the esophagus, creating the'}, {'start': '264.720', 'end': '269.600', 'text': 'burning sensation many people'}, {'start': '266.400', 'end': '271.440', 'text': 'misinterpret as too much acid. By'}, {'start': '269.600', 'end': '274.240', 'text': 'helping to reassidify the stomach'}, {'start': '271.440', 'end': '276.800', 'text': 'contents, ACV supports more efficient'}, {'start': '274.240', 'end': '279.040', 'text': 'digestion, which reduces the chances of'}, {'start': '276.800', 'end': '281.040', 'text': 'food fermenting and refluxing back up'}, {'start': '279.040', 'end': '282.880', 'text': 'the esophagus.'}, {'start': '281.040', 'end': '284.720', 'text': 'This is why many people with chronic'}, {'start': '282.880', 'end': '286.400', 'text': 'indigestion or heartburn notice'}, {'start': '284.720', 'end': '288.560', 'text': 'immediate relief when they start'}, {'start': '286.400', 'end': '291.919', 'text': 'incorporating small amounts of diluted'}, {'start': '288.560', 'end': '294.960', 'text': 'ACV before meals. Moving beyond'}, {'start': '291.919', 'end': '297.040', 'text': "digestion, one of ACV's most remarkable"}, {'start': '294.960', 'end': '300.000', 'text': 'effects lies in its ability to help'}, {'start': '297.040', 'end': '303.440', 'text': 'regulate blood sugar. The active'}, {'start': '300.000', 'end': '306.400', 'text': 'compound in ACV, acetic acid, plays a'}, {'start': '303.440', 'end': '309.199', 'text': 'key role here. When consumed with or'}, {'start': '306.400', 'end': '311.520', 'text': 'before a carbohydrate-rich meal, acetic'}, {'start': '309.199', 'end': '313.759', 'text': 'acid slows down the rate at which food'}, {'start': '311.520', 'end': '314.840', 'text': 'leaves the stomach, a process known as'}, {'start': '313.759', 'end': '317.600', 'text': 'gastric'}, {'start': '314.840', 'end': '319.520', 'text': 'emptying. This delay means that glucose'}, {'start': '317.600', 'end': '322.000', 'text': 'is released into the bloodstream more'}, {'start': '319.520', 'end': '323.880', 'text': 'gradually, resulting in fewer spikes and'}, {'start': '322.000', 'end': '327.039', 'text': 'crashes in blood sugar'}, {'start': '323.880', 'end': '329.840', 'text': 'levels. For individuals managing type 2'}, {'start': '327.039', 'end': '333.280', 'text': 'diabetes or insulin resistance, this is'}, {'start': '329.840', 'end': '335.280', 'text': 'incredibly valuable. In fact, studies'}, {'start': '333.280', 'end': '338.080', 'text': 'have shown that regular consumption of'}, {'start': '335.280', 'end': '341.360', 'text': 'ACV can improve insulin sensitivity by'}, {'start': '338.080', 'end': '344.479', 'text': 'up to 34%, particularly when taken with'}, {'start': '341.360', 'end': '346.560', 'text': 'high carb meals. That means your body'}, {'start': '344.479', 'end': '348.639', 'text': 'can use insulin more effectively,'}, {'start': '346.560', 'end': '350.880', 'text': "helping glucose enter cells where it's"}, {'start': '348.639', 'end': '351.639', 'text': 'used for energy instead of lingering in'}, {'start': '350.880', 'end': '354.240', 'text': 'the'}, {'start': '351.639', 'end': '356.479', 'text': 'bloodstream. Speaking of energy, apple'}, {'start': '354.240', 'end': '359.039', 'text': 'cider vinegar can also support fat'}, {'start': '356.479', 'end': '361.280', 'text': 'burning at the cellular level.'}, {'start': '359.039', 'end': '364.600', 'text': 'It does this by activating an enzyme'}, {'start': '361.280', 'end': '367.600', 'text': 'called ampact activated protein'}, {'start': '364.600', 'end': '370.240', 'text': "kinacek. Think of as your body's"}, {'start': '367.600', 'end': '372.560', 'text': 'metabolic switch. It senses when energy'}, {'start': '370.240', 'end': '375.639', 'text': 'levels are low and helps convert stored'}, {'start': '372.560', 'end': '378.360', 'text': 'energy, especially fat, into usable'}, {'start': '375.639', 'end': '380.880', 'text': 'energy. When acetic acid'}, {'start': '378.360', 'end': '383.199', 'text': 'triggers, it signals your cells to burn'}, {'start': '380.880', 'end': '386.080', 'text': 'fat for fuel and discourages them from'}, {'start': '383.199', 'end': '388.639', 'text': "storing additional fat. That's one"}, {'start': '386.080', 'end': '391.120', 'text': 'reason why ACV is often linked to weight'}, {'start': '388.639', 'end': '392.800', 'text': 'loss or fat metabolism support,'}, {'start': '391.120', 'end': '396.000', 'text': 'particularly when combined with a'}, {'start': '392.800', 'end': '398.199', 'text': 'balanced diet and regular movement. But'}, {'start': '396.000', 'end': '400.960', 'text': "the story doesn't end with"}, {'start': '398.199', 'end': '403.240', 'text': 'metabolism. Apple cider vinegar may also'}, {'start': '400.960', 'end': '405.600', 'text': 'help you naturally control your'}, {'start': '403.240', 'end': '408.560', 'text': "appetite. It's been found to increase"}, {'start': '405.600', 'end': '410.319', 'text': 'levels of a hormone called GLP-1, which'}, {'start': '408.560', 'end': '411.919', 'text': 'promotes feelings of fullness and'}, {'start': '410.319', 'end': '413.759', 'text': 'satiety.'}, {'start': '411.919', 'end': '416.000', 'text': "If you're someone who tends to overeat"}, {'start': '413.759', 'end': '418.720', 'text': 'or snack frequently throughout the day,'}, {'start': '416.000', 'end': '420.960', 'text': 'ACV may help you feel satisfied sooner'}, {'start': '418.720', 'end': '423.520', 'text': 'and for longer, making it easier to'}, {'start': '420.960', 'end': '424.919', 'text': 'manage portion sizes and reduce cravings'}, {'start': '423.520', 'end': '427.440', 'text': 'without feeling'}, {'start': '424.919', 'end': '429.520', 'text': "deprived. That's a subtle but meaningful"}, {'start': '427.440', 'end': '431.360', 'text': 'shift, especially for those looking to'}, {'start': '429.520', 'end': '433.400', 'text': 'support long-term weight management'}, {'start': '431.360', 'end': '436.240', 'text': 'without the need for extreme'}, {'start': '433.400', 'end': '438.319', 'text': 'dieting. Last, but certainly not least,'}, {'start': '436.240', 'end': '441.199', 'text': 'apple cider vinegar offers notable'}, {'start': '438.319', 'end': '443.199', 'text': 'benefits for your gut health. When we'}, {'start': '441.199', 'end': '445.440', 'text': "talk about gut health, we're referring"}, {'start': '443.199', 'end': '447.440', 'text': 'to the complex ecosystem of bacteria'}, {'start': '445.440', 'end': '449.639', 'text': 'that lives in your intestines,'}, {'start': '447.440', 'end': '452.160', 'text': 'collectively known as your gut'}, {'start': '449.639', 'end': '454.880', 'text': 'microbiota. These bacteria play a'}, {'start': '452.160', 'end': '457.800', 'text': 'critical role in digestion, immunity,'}, {'start': '454.880', 'end': '461.360', 'text': 'inflammation regulation, and even mental'}, {'start': '457.800', 'end': '464.720', 'text': 'health. The acetic acid in ACV acts as a'}, {'start': '461.360', 'end': '466.639', 'text': 'short-chain fatty acid, SCFA, which is'}, {'start': '464.720', 'end': '468.039', 'text': 'one of the preferred fuel sources for'}, {'start': '466.639', 'end': '471.599', 'text': 'beneficial gut'}, {'start': '468.039', 'end': '474.160', 'text': 'bacteria. By feeding these microbes, ACV'}, {'start': '471.599', 'end': '476.240', 'text': 'acts like a prebiotic, encouraging the'}, {'start': '474.160', 'end': '478.479', 'text': 'growth and function of the good bacteria'}, {'start': '476.240', 'end': '480.280', 'text': 'while simultaneously helping to suppress'}, {'start': '478.479', 'end': '482.960', 'text': 'the growth of harmful'}, {'start': '480.280', 'end': '485.440', 'text': "strains. What's even more beneficial is"}, {'start': '482.960', 'end': '488.080', 'text': "if you're using raw unfiltered apple"}, {'start': '485.440', 'end': '490.000', 'text': 'cider vinegar with the mother. This'}, {'start': '488.080', 'end': '491.599', 'text': 'cloudy substance floating at the bottom'}, {'start': '490.000', 'end': '494.319', 'text': 'of the bottle is a collection of'}, {'start': '491.599', 'end': '496.560', 'text': 'enzymes, proteins, and probiotic'}, {'start': '494.319', 'end': '498.160', 'text': 'bacteria formed during the fermentation'}, {'start': '496.560', 'end': '500.319', 'text': 'process.'}, {'start': '498.160', 'end': '502.160', 'text': 'These probiotics further support your'}, {'start': '500.319', 'end': '504.319', 'text': 'digestive health and microbial'}, {'start': '502.160', 'end': '506.919', 'text': 'diversity, giving your gut even more'}, {'start': '504.319', 'end': '509.280', 'text': 'resources to maintain a balanced'}, {'start': '506.919', 'end': '511.520', 'text': "environment. A healthy gut isn't just"}, {'start': '509.280', 'end': '514.159', 'text': "about avoiding bloating. It's deeply"}, {'start': '511.520', 'end': '517.719', 'text': 'connected to nutrient absorption, immune'}, {'start': '514.159', 'end': '520.399', 'text': 'function, mood regulation, and overall'}, {'start': '517.719', 'end': '522.320', 'text': "vitality. Apple cider vinegar isn't just"}, {'start': '520.399', 'end': '524.240', 'text': "an old folk remedy. It's a"}, {'start': '522.320', 'end': '527.200', 'text': 'scientifically backed health enhancer'}, {'start': '524.240', 'end': '528.959', 'text': 'that works on multiple fronts. From'}, {'start': '527.200', 'end': '530.880', 'text': 'jumpstarting your digestion and'}, {'start': '528.959', 'end': '533.360', 'text': 'preventing uncomfortable symptoms like'}, {'start': '530.880', 'end': '536.080', 'text': 'bloating and reflux to balancing your'}, {'start': '533.360', 'end': '538.480', 'text': 'blood sugar, boosting fat metabolism,'}, {'start': '536.080', 'end': '541.360', 'text': 'curbing appetite, and nurturing your gut'}, {'start': '538.480', 'end': '543.760', 'text': 'flora, ACV touches nearly every aspect'}, {'start': '541.360', 'end': '547.680', 'text': 'of how your body processes and benefits'}, {'start': '543.760', 'end': '550.320', 'text': 'from food. And the best part, these'}, {'start': '547.680', 'end': '552.880', 'text': "effects don't require large doses. Just"}, {'start': '550.320', 'end': '555.040', 'text': 'a small, properly diluted amount taken'}, {'start': '552.880', 'end': '556.640', 'text': 'at the right time can deliver powerful'}, {'start': '555.040', 'end': '558.279', 'text': 'results.'}, {'start': '556.640', 'end': '561.040', 'text': 'Best time to take'}, {'start': '558.279', 'end': '563.440', 'text': "ACV. Now that we've explored how apple"}, {'start': '561.040', 'end': '565.839', 'text': 'cider vinegar works inside your body,'}, {'start': '563.440', 'end': '568.640', 'text': 'the next logical question is when should'}, {'start': '565.839', 'end': '571.360', 'text': 'you take it to get the most benefit? The'}, {'start': '568.640', 'end': '573.360', 'text': 'timing of ACV consumption plays a huge'}, {'start': '571.360', 'end': '575.040', 'text': "role in the specific effects you'll"}, {'start': '573.360', 'end': '577.279', 'text': 'experience.'}, {'start': '575.040', 'end': '580.080', 'text': 'Whether your goal is better digestion,'}, {'start': '577.279', 'end': '582.240', 'text': 'weight control, blood sugar balance, or'}, {'start': '580.080', 'end': '585.800', 'text': 'gut health, the time of day you choose'}, {'start': '582.240', 'end': '587.839', 'text': 'to take ACV can amplify or reduce its'}, {'start': '585.800', 'end': '590.880', 'text': "effectiveness. Let's look at the three"}, {'start': '587.839', 'end': '593.040', 'text': 'most popular times people use ACV, in'}, {'start': '590.880', 'end': '595.680', 'text': 'the morning on an empty stomach, before'}, {'start': '593.040', 'end': '598.720', 'text': 'meals, and right before bedtime, and'}, {'start': '595.680', 'end': '601.680', 'text': 'what each one does inside your body.'}, {'start': '598.720', 'end': '603.760', 'text': 'Morning on an empty stomach.'}, {'start': '601.680', 'end': '606.080', 'text': 'Drinking apple cider vinegar first thing'}, {'start': '603.760', 'end': '608.160', 'text': 'in the morning before you eat or drink'}, {'start': '606.080', 'end': '610.480', 'text': 'anything else offers a number of'}, {'start': '608.160', 'end': '611.959', 'text': 'foundational health benefits, especially'}, {'start': '610.480', 'end': '614.560', 'text': 'when done'}, {'start': '611.959', 'end': '617.760', 'text': 'consistently. First, it primes your'}, {'start': '614.560', 'end': '619.760', 'text': 'digestive system. This means it prepares'}, {'start': '617.760', 'end': '622.000', 'text': 'your stomach and intestines to receive'}, {'start': '619.760', 'end': '623.360', 'text': "food even if you won't be eating until"}, {'start': '622.000', 'end': '626.320', 'text': 'later.'}, {'start': '623.360', 'end': '628.560', 'text': 'As we discussed earlier, ACV stimulates'}, {'start': '626.320', 'end': '630.720', 'text': 'the production of hydrochloric acid in'}, {'start': '628.560', 'end': '632.920', 'text': 'the stomach and activates enzymes that'}, {'start': '630.720', 'end': '635.040', 'text': 'aid in protein and fat'}, {'start': '632.920', 'end': '637.760', 'text': 'breakdown. Taking it in the morning'}, {'start': '635.040', 'end': '640.079', 'text': 'jumpstarts this entire process. So when'}, {'start': '637.760', 'end': '642.720', 'text': 'you eventually eat your first meal, your'}, {'start': '640.079', 'end': '644.680', 'text': 'body is already in digest mode, ready to'}, {'start': '642.720', 'end': '647.360', 'text': 'absorb nutrients more'}, {'start': '644.680', 'end': '650.320', 'text': 'efficiently. It also acts as a gentle'}, {'start': '647.360', 'end': '652.959', 'text': 'cleanser for your digestive tract.'}, {'start': '650.320', 'end': '655.480', 'text': 'Overnight, your body slows down many of'}, {'start': '652.959', 'end': '658.240', 'text': 'its processes, including'}, {'start': '655.480', 'end': '661.040', 'text': 'digestion. Taking ACV in the morning'}, {'start': '658.240', 'end': '663.839', 'text': 'helps remove any residual undigested'}, {'start': '661.040', 'end': '666.959', 'text': 'material from the day before. Think of'}, {'start': '663.839', 'end': '669.519', 'text': 'it as a natural daily detox, not in the'}, {'start': '666.959', 'end': '671.680', 'text': 'sense of harsh laxatives or fads, but in'}, {'start': '669.519', 'end': '674.000', 'text': 'a biological sense, supporting your'}, {'start': '671.680', 'end': '675.680', 'text': "gut's natural elimination and resetting"}, {'start': '674.000', 'end': '677.519', 'text': 'functions.'}, {'start': '675.680', 'end': '680.240', 'text': 'Perhaps one of the most talked about'}, {'start': '677.519', 'end': '683.120', 'text': 'benefits of morning ACV is its effect on'}, {'start': '680.240', 'end': '685.279', 'text': 'metabolism and fat burning. By'}, {'start': '683.120', 'end': '688.959', 'text': 'stimulating ampact activated protein'}, {'start': '685.279', 'end': '691.160', 'text': 'kinace, EMPK, ACV helps activate your'}, {'start': '688.959', 'end': '694.320', 'text': "body's internal fat burning"}, {'start': '691.160', 'end': '696.480', 'text': 'switch. AMK senses when your cells are'}, {'start': '694.320', 'end': '699.440', 'text': 'low on energy and tells them to start'}, {'start': '696.480', 'end': '701.920', 'text': 'tapping into stored fat for fuel.'}, {'start': '699.440', 'end': '704.160', 'text': 'Drinking ACV in the morning may enhance'}, {'start': '701.920', 'end': '706.000', 'text': "this process, especially if you're in a"}, {'start': '704.160', 'end': '708.640', 'text': 'fasted state or combining it with'}, {'start': '706.000', 'end': '710.880', 'text': "intermittent fasting. There's also"}, {'start': '708.640', 'end': '713.120', 'text': 'evidence that ACV in the morning may'}, {'start': '710.880', 'end': '715.279', 'text': 'support gut health by feeding beneficial'}, {'start': '713.120', 'end': '717.440', 'text': 'bacteria and creating a more acidic'}, {'start': '715.279', 'end': '720.200', 'text': 'environment in the stomach, which helps'}, {'start': '717.440', 'end': '722.640', 'text': 'maintain microbial balance in the'}, {'start': '720.200', 'end': '725.120', 'text': 'intestines. Over time, this can'}, {'start': '722.640', 'end': '727.200', 'text': 'contribute to better digestion, improved'}, {'start': '725.120', 'end': '730.959', 'text': 'immune function, and less bloating'}, {'start': '727.200', 'end': '732.120', 'text': 'throughout the day. Before meals, 15 to'}, {'start': '730.959', 'end': '735.120', 'text': '30 minutes'}, {'start': '732.120', 'end': '737.279', 'text': 'prior. Another strategic time to consume'}, {'start': '735.120', 'end': '740.760', 'text': 'apple cider vinegar is shortly before'}, {'start': '737.279', 'end': '743.200', 'text': 'meals, ideally 15 to 30 minutes'}, {'start': '740.760', 'end': '745.600', 'text': 'beforehand. This timing is all about'}, {'start': '743.200', 'end': '748.079', 'text': 'optimizing digestion and blood sugar'}, {'start': '745.600', 'end': '751.760', 'text': 'control. Two major reasons people turn'}, {'start': '748.079', 'end': '754.560', 'text': 'to ACV in the first place. When taken'}, {'start': '751.760', 'end': '757.519', 'text': 'before a meal, ACV acts like a spark'}, {'start': '754.560', 'end': '759.680', 'text': 'plug. It kicks off the production of'}, {'start': '757.519', 'end': '762.880', 'text': 'stomach acid and digestive enzymes'}, {'start': '759.680', 'end': '764.880', 'text': 'before food even hits your system. This'}, {'start': '762.880', 'end': '767.360', 'text': 'early preparation leads to enhanced'}, {'start': '764.880', 'end': '769.600', 'text': 'breakdown and absorption of nutrients,'}, {'start': '767.360', 'end': '773.440', 'text': 'particularly protein and minerals like'}, {'start': '769.600', 'end': '776.240', 'text': 'calcium, magnesium, and iron. Without'}, {'start': '773.440', 'end': '778.160', 'text': 'proper acid levels, these nutrients pass'}, {'start': '776.240', 'end': '779.760', 'text': 'through the digestive system poorly'}, {'start': '778.160', 'end': '782.160', 'text': 'absorbed.'}, {'start': '779.760', 'end': '784.720', 'text': 'ACV helps ensure that the very first'}, {'start': '782.160', 'end': '786.360', 'text': 'step of digestion, the stomach, is'}, {'start': '784.720', 'end': '788.880', 'text': 'functioning at full'}, {'start': '786.360', 'end': '790.639', 'text': 'capacity. This benefit is especially'}, {'start': '788.880', 'end': '793.680', 'text': 'noticeable for people who often'}, {'start': '790.639', 'end': '796.800', 'text': 'experience indigestion, gas, bloating,'}, {'start': '793.680', 'end': '798.480', 'text': 'or a feeling of heaviness after eating.'}, {'start': '796.800', 'end': '800.800', 'text': 'When food is broken down more'}, {'start': '798.480', 'end': '802.880', 'text': 'effectively, it passes more smoothly'}, {'start': '800.800', 'end': '805.680', 'text': 'into the intestines and is less likely'}, {'start': '802.880', 'end': '808.399', 'text': 'to ferment or cause discomfort.'}, {'start': '805.680', 'end': '811.079', 'text': 'Another powerful effect of premeal ACV'}, {'start': '808.399', 'end': '814.079', 'text': 'is its ability to blunt blood sugar'}, {'start': '811.079', 'end': '816.320', 'text': 'spikes. The acetic acid slows down'}, {'start': '814.079', 'end': '818.760', 'text': 'gastric emptying, which delays the'}, {'start': '816.320', 'end': '821.279', 'text': 'absorption of glucose into your'}, {'start': '818.760', 'end': '823.600', 'text': 'bloodstream. This leads to a more stable'}, {'start': '821.279', 'end': '824.600', 'text': 'blood sugar response and a more balanced'}, {'start': '823.600', 'end': '826.959', 'text': 'release of'}, {'start': '824.600', 'end': '829.839', 'text': 'insulin. For people with insulin'}, {'start': '826.959', 'end': '830.680', 'text': 'resistance or type 2 diabetes, this can'}, {'start': '829.839', 'end': '833.160', 'text': 'be a'}, {'start': '830.680', 'end': '835.519', 'text': 'gamecher. Even for those without a'}, {'start': '833.160', 'end': '837.519', 'text': 'diagnosis, maintaining steady blood'}, {'start': '835.519', 'end': '840.560', 'text': 'sugar levels helps reduce energy'}, {'start': '837.519', 'end': '843.839', 'text': 'crashes, mood swings, and sugar cravings'}, {'start': '840.560', 'end': '846.720', 'text': 'later in the day. Additionally, taking'}, {'start': '843.839', 'end': '848.959', 'text': 'ACV before meals may help prevent acid'}, {'start': '846.720', 'end': '851.040', 'text': 'reflux, especially in people who'}, {'start': '848.959', 'end': '853.279', 'text': 'experience it from low stomach acid'}, {'start': '851.040', 'end': '854.959', 'text': 'rather than excess.'}, {'start': '853.279', 'end': '857.199', 'text': "Strengthening the stomach's acidity"}, {'start': '854.959', 'end': '859.519', 'text': 'before a meal ensures the contents are'}, {'start': '857.199', 'end': '861.519', 'text': "digested properly and won't ferment or"}, {'start': '859.519', 'end': '862.680', 'text': 'cause pressure that pushes stomach acid'}, {'start': '861.519', 'end': '865.279', 'text': 'into the'}, {'start': '862.680', 'end': '868.160', 'text': 'esophagus. If you eat multiple meals a'}, {'start': '865.279', 'end': '870.880', 'text': 'day, you can safely take ACV before more'}, {'start': '868.160', 'end': '873.639', 'text': 'than one meal. Just be mindful of total'}, {'start': '870.880', 'end': '875.800', 'text': 'daily dosage and always dilute it'}, {'start': '873.639', 'end': '878.560', 'text': 'properly before'}, {'start': '875.800', 'end': '881.120', 'text': "bedtime. Finally, let's talk about the"}, {'start': '878.560', 'end': '882.639', 'text': 'much debated practice of drinking ACV'}, {'start': '881.120', 'end': '884.639', 'text': 'before bed.'}, {'start': '882.639', 'end': '887.120', 'text': 'This is where the original curiosity'}, {'start': '884.639', 'end': '890.480', 'text': 'around this topic likely came from. And'}, {'start': '887.120', 'end': '892.360', 'text': 'yes, in some cases, taking ACV in the'}, {'start': '890.480', 'end': '894.639', 'text': 'evening can be incredibly'}, {'start': '892.360', 'end': '897.600', 'text': 'beneficial. The most compelling reason'}, {'start': '894.639', 'end': '899.160', 'text': 'to take ACV before bed is its effect on'}, {'start': '897.600', 'end': '902.000', 'text': 'morning blood sugar'}, {'start': '899.160', 'end': '904.800', 'text': 'control. Many people, especially those'}, {'start': '902.000', 'end': '907.360', 'text': 'with diabetes or pre-diabetes, wake up'}, {'start': '904.800', 'end': '909.360', 'text': 'with unusually high blood sugar levels,'}, {'start': '907.360', 'end': '912.320', 'text': "even if they didn't eat anything before"}, {'start': '909.360', 'end': '914.320', 'text': 'sleep. This is often due to the dawn'}, {'start': '912.320', 'end': '916.240', 'text': 'phenomenon where the liver releases'}, {'start': '914.320', 'end': '918.320', 'text': 'glucose into the bloodstream in the'}, {'start': '916.240', 'end': '922.160', 'text': 'early morning hours to prepare the body'}, {'start': '918.320', 'end': '924.560', 'text': 'for waking. Drinking ACV before bed may'}, {'start': '922.160', 'end': '926.800', 'text': 'help moderate this glucose release,'}, {'start': '924.560', 'end': '929.680', 'text': 'resulting in lower fasting blood sugar'}, {'start': '926.800', 'end': '932.000', 'text': 'levels the next morning by slowing'}, {'start': '929.680', 'end': '934.959', 'text': 'gastric emptying and enhancing insulin'}, {'start': '932.000', 'end': '938.000', 'text': 'sensitivity overnight. ACV acts as a'}, {'start': '934.959', 'end': '940.639', 'text': 'silent regulator while you sleep.'}, {'start': '938.000', 'end': '942.920', 'text': 'Even beyond blood sugar, ACV can'}, {'start': '940.639', 'end': '945.600', 'text': 'continue to support gut health'}, {'start': '942.920', 'end': '947.839', 'text': 'overnight. Beneficial bacteria in your'}, {'start': '945.600', 'end': '950.480', 'text': 'digestive system thrive on short-chain'}, {'start': '947.839', 'end': '953.199', 'text': 'fatty acids like acetic acid. And a'}, {'start': '950.480', 'end': '955.279', 'text': 'small dose of ACV provides a gentle,'}, {'start': '953.199', 'end': '956.279', 'text': 'nourishing fuel source while your body'}, {'start': '955.279', 'end': '959.120', 'text': 'is at'}, {'start': '956.279', 'end': '961.839', 'text': 'rest. Some people even report improved'}, {'start': '959.120', 'end': '964.079', 'text': 'sleep quality when using ACV at night,'}, {'start': '961.839', 'end': '967.040', 'text': 'likely due to more stable blood sugar'}, {'start': '964.079', 'end': '968.880', 'text': 'throughout the sleep cycle. Blood sugar'}, {'start': '967.040', 'end': '970.959', 'text': 'fluctuations during the night are a'}, {'start': '968.880', 'end': '974.440', 'text': 'common but often unnoticed cause of'}, {'start': '970.959', 'end': '977.680', 'text': 'waking up feeling anxious, hungry, or'}, {'start': '974.440', 'end': '980.000', 'text': "unrest. ACV's stabilizing effect may"}, {'start': '977.680', 'end': '981.800', 'text': 'help create more consistent energy and'}, {'start': '980.000', 'end': '984.320', 'text': 'fewer nighttime'}, {'start': '981.800', 'end': '987.279', 'text': 'disruptions. That said, this approach'}, {'start': '984.320', 'end': '990.240', 'text': "isn't ideal for everyone. If you're"}, {'start': '987.279', 'end': '993.279', 'text': 'prone to hypoglycemia, low blood sugar,'}, {'start': '990.240', 'end': '994.920', 'text': 'especially during sleep, taking ACV at'}, {'start': '993.279', 'end': '997.279', 'text': 'night, could worsen your'}, {'start': '994.920', 'end': '1000.880', 'text': "symptoms. It's important to listen to"}, {'start': '997.279', 'end': '1003.440', 'text': 'your body. If you feel dizzy, weak, or'}, {'start': '1000.880', 'end': '1005.680', 'text': 'wake up feeling worse after trying ACV'}, {'start': '1003.440', 'end': '1007.680', 'text': "at night, it's a good idea to skip the"}, {'start': '1005.680', 'end': '1009.240', 'text': 'evening dose or consult a health care'}, {'start': '1007.680', 'end': '1012.079', 'text': 'provider before'}, {'start': '1009.240', 'end': '1014.560', 'text': 'continuing. And of course, always dilute'}, {'start': '1012.079', 'end': '1016.880', 'text': 'ACV properly at night to protect your'}, {'start': '1014.560', 'end': '1019.759', 'text': 'stomach lining and teeth.'}, {'start': '1016.880', 'end': '1021.800', 'text': 'A smaller amount, around one teaspoon,'}, {'start': '1019.759', 'end': '1024.240', 'text': 'is typically sufficient at'}, {'start': '1021.800', 'end': '1026.959', 'text': 'bedtime. Putting it all together,'}, {'start': '1024.240', 'end': '1029.280', 'text': 'choosing the right time for you. The'}, {'start': '1026.959', 'end': '1031.959', 'text': "truth is, there's no one-sizefits-all"}, {'start': '1029.280', 'end': '1035.520', 'text': 'answer to the best time for apple cider'}, {'start': '1031.959', 'end': '1038.199', 'text': 'vinegar. It depends on your goals. Want'}, {'start': '1035.520', 'end': '1041.839', 'text': 'to support digestion and detox in the'}, {'start': '1038.199', 'end': '1044.000', 'text': 'morning? Take it first thing. Looking to'}, {'start': '1041.839', 'end': '1045.079', 'text': 'improve nutrient absorption and tame'}, {'start': '1044.000', 'end': '1047.480', 'text': 'blood sugar'}, {'start': '1045.079', 'end': '1050.240', 'text': 'spikes? Take it before'}, {'start': '1047.480', 'end': '1053.760', 'text': 'meals. Trying to stabilize overnight'}, {'start': '1050.240', 'end': '1056.640', 'text': 'blood sugar and boost gut health? Try a'}, {'start': '1053.760', 'end': '1058.880', 'text': 'small amount before bed. Some people'}, {'start': '1056.640', 'end': '1061.200', 'text': 'rotate between two or even all three'}, {'start': '1058.880', 'end': '1064.240', 'text': 'times daily, adjusting their dosage'}, {'start': '1061.200', 'end': '1066.440', 'text': 'based on their meals and how they feel.'}, {'start': '1064.240', 'end': '1068.799', 'text': 'As with any supplement, the key is'}, {'start': '1066.440', 'end': '1070.559', 'text': 'consistency, self-awareness, and'}, {'start': '1068.799', 'end': '1071.960', 'text': 'moderation.'}, {'start': '1070.559', 'end': '1074.320', 'text': 'Dosage and'}, {'start': '1071.960', 'end': '1076.720', 'text': 'dilution. Now that you understand when'}, {'start': '1074.320', 'end': '1078.720', 'text': "to take apple cider vinegar, let's talk"}, {'start': '1076.720', 'end': '1080.559', 'text': 'about how much to take and how to'}, {'start': '1078.720', 'end': '1083.160', 'text': 'properly dilute it so you get the'}, {'start': '1080.559', 'end': '1085.760', 'text': 'benefits without any unwanted side'}, {'start': '1083.160', 'end': '1087.760', 'text': 'effects. Apple cider vinegar is a'}, {'start': '1085.760', 'end': '1090.000', 'text': 'powerful natural remedy, but like'}, {'start': '1087.760', 'end': '1091.480', 'text': 'anything strong, it needs to be used'}, {'start': '1090.000', 'end': '1095.280', 'text': 'with care and'}, {'start': '1091.480', 'end': '1097.520', 'text': 'precision. Morning or premeal dosage.'}, {'start': '1095.280', 'end': '1099.840', 'text': "If you're taking ACV in the morning on"}, {'start': '1097.520', 'end': '1102.720', 'text': 'an empty stomach or before a meal, the'}, {'start': '1099.840', 'end': '1104.679', 'text': 'standard recommended dose is 1 tspoon,'}, {'start': '1102.720', 'end': '1107.520', 'text': 'which is about 15'}, {'start': '1104.679', 'end': '1109.960', 'text': "ml. But don't take it straight. This is"}, {'start': '1107.520', 'end': '1112.559', 'text': 'where dilution is absolutely'}, {'start': '1109.960', 'end': '1115.760', 'text': "essential. You'll want to dilute that 1"}, {'start': '1112.559', 'end': '1119.919', 'text': "tspoon in 8 to 16 o of water. That's"}, {'start': '1115.760', 'end': '1121.919', 'text': 'roughly 250 to 500 ml.'}, {'start': '1119.919', 'end': '1123.760', 'text': 'This not only makes it easier on your'}, {'start': '1121.919', 'end': '1126.799', 'text': 'stomach and throat, but also protects'}, {'start': '1123.760', 'end': '1129.120', 'text': 'your tooth enamel from the acid. Apple'}, {'start': '1126.799', 'end': '1131.600', 'text': 'cider vinegar is acidic enough to cause'}, {'start': '1129.120', 'end': '1132.840', 'text': 'irritation or even damage over time if'}, {'start': '1131.600', 'end': '1134.960', 'text': "it's too"}, {'start': '1132.840', 'end': '1137.520', 'text': "concentrated. If you're preparing for a"}, {'start': '1134.960', 'end': '1141.080', 'text': 'high carbohydrate meal, you may want to'}, {'start': '1137.520', 'end': '1144.960', 'text': 'increase the dose to 2 tablespoons, 30'}, {'start': '1141.080', 'end': '1147.520', 'text': 'ml. Why? Because a larger meal,'}, {'start': '1144.960', 'end': '1149.760', 'text': 'especially one heavy in starches, can'}, {'start': '1147.520', 'end': '1152.520', 'text': 'cause a bigger blood sugar spike. And'}, {'start': '1149.760', 'end': '1155.280', 'text': 'the extra ACV helps buffer that'}, {'start': '1152.520', 'end': '1157.280', 'text': "response. But here's the catch. If you"}, {'start': '1155.280', 'end': '1160.559', 'text': 'double the vinegar, you also need to'}, {'start': '1157.280', 'end': '1163.679', 'text': 'double the water. That means at least 16'}, {'start': '1160.559', 'end': '1166.000', 'text': 'to 32 o of water or about half a liter'}, {'start': '1163.679', 'end': '1169.039', 'text': 'to a full liter to keep everything well'}, {'start': '1166.000', 'end': '1171.440', 'text': 'balanced and gentle on your system. Once'}, {'start': '1169.039', 'end': '1173.960', 'text': "you've mixed your ACV and water, it's"}, {'start': '1171.440', 'end': '1176.559', 'text': 'best to wait 20 to 30 minutes before'}, {'start': '1173.960', 'end': '1179.440', 'text': 'eating. This gives your stomach time to'}, {'start': '1176.559', 'end': '1181.120', 'text': 'activate digestive acids and enzymes,'}, {'start': '1179.440', 'end': '1183.080', 'text': 'helping you get the most from your food'}, {'start': '1181.120', 'end': '1185.160', 'text': 'and improving nutrient'}, {'start': '1183.080', 'end': '1188.000', 'text': 'absorption. Evening'}, {'start': '1185.160', 'end': '1191.120', 'text': 'dosage. When it comes to bedtime use,'}, {'start': '1188.000', 'end': '1193.200', 'text': 'less is more. The goal here is to gently'}, {'start': '1191.120', 'end': '1195.039', 'text': 'support blood sugar balance and gut'}, {'start': '1193.200', 'end': '1197.840', 'text': 'health without overstimulating your'}, {'start': '1195.039', 'end': '1200.240', 'text': 'digestion too close to sleep.'}, {'start': '1197.840', 'end': '1202.559', 'text': "So instead of a full tablespoon, you'll"}, {'start': '1200.240', 'end': '1204.039', 'text': 'want to take just one teaspoon, which is'}, {'start': '1202.559', 'end': '1207.200', 'text': 'about 5'}, {'start': '1204.039', 'end': '1211.919', 'text': 'ml. Again, make sure to dilute it in at'}, {'start': '1207.200', 'end': '1214.120', 'text': 'least 8 oz, 250 ml, of water to avoid'}, {'start': '1211.919', 'end': '1216.880', 'text': 'irritating your stomach or'}, {'start': '1214.120', 'end': '1219.039', 'text': "esophagus. It's best to take this 1 to 2"}, {'start': '1216.880', 'end': '1221.120', 'text': 'hours before bed rather than right'}, {'start': '1219.039', 'end': '1223.200', 'text': 'before lying down.'}, {'start': '1221.120', 'end': '1225.160', 'text': 'This gives your body time to absorb the'}, {'start': '1223.200', 'end': '1227.200', 'text': 'vinegar without increasing your risk of'}, {'start': '1225.160', 'end': '1230.320', 'text': "reflux, especially if you're someone"}, {'start': '1227.200', 'end': '1232.720', 'text': "who's prone to heartburn at night. After"}, {'start': '1230.320', 'end': '1234.559', 'text': "drinking ACV at night, it's smart to"}, {'start': '1232.720', 'end': '1237.840', 'text': 'rinse your mouth with plain water to'}, {'start': '1234.559', 'end': '1239.919', 'text': 'help wash away any residual acid. And if'}, {'start': '1237.840', 'end': '1243.200', 'text': 'you plan to brush your teeth, wait at'}, {'start': '1239.919', 'end': '1245.840', 'text': 'least 30 minutes. The acid in vinegar'}, {'start': '1243.200', 'end': '1248.080', 'text': 'can temporarily soften tooth enamel, so'}, {'start': '1245.840', 'end': '1250.880', 'text': 'brushing too soon afterward may lead to'}, {'start': '1248.080', 'end': '1252.640', 'text': 'enamel erosion over time.'}, {'start': '1250.880', 'end': '1255.120', 'text': 'With the right dosage and proper'}, {'start': '1252.640', 'end': '1257.760', 'text': 'dilution, apple cider vinegar can be a'}, {'start': '1255.120', 'end': '1259.400', 'text': 'safe, simple, and powerful addition to'}, {'start': '1257.760', 'end': '1262.159', 'text': 'your daily wellness'}, {'start': '1259.400', 'end': '1265.600', 'text': 'routine. Just remember, small,'}, {'start': '1262.159', 'end': '1266.679', 'text': 'consistent amounts go a long way. Flavor'}, {'start': '1265.600', 'end': '1269.520', 'text': 'improvement'}, {'start': '1266.679', 'end': '1272.520', 'text': "tips. Let's be honest, apple cider"}, {'start': '1269.520', 'end': '1274.960', 'text': "vinegar doesn't exactly win any flavor"}, {'start': '1272.520', 'end': '1278.240', 'text': "awards. For some people, it's a"}, {'start': '1274.960', 'end': '1281.039', 'text': "tolerable tang. For others, it's a"}, {'start': '1278.240', 'end': '1283.440', 'text': "struggle just to get it down. If you've"}, {'start': '1281.039', 'end': '1285.840', 'text': 'tried ACV before and found yourself'}, {'start': '1283.440', 'end': '1289.200', 'text': "wincing or holding your nose, don't"}, {'start': '1285.840', 'end': '1291.039', 'text': "worry. You're not alone. Fortunately,"}, {'start': '1289.200', 'end': '1293.440', 'text': 'there are several simple and effective'}, {'start': '1291.039', 'end': '1295.799', 'text': 'ways to make your ACV drink not only'}, {'start': '1293.440', 'end': '1298.480', 'text': 'tolerable, but surprisingly'}, {'start': '1295.799', 'end': '1301.760', 'text': 'enjoyable. First, and most importantly,'}, {'start': '1298.480', 'end': '1304.159', 'text': 'always dilute your apple cider vinegar.'}, {'start': '1301.760', 'end': '1306.159', 'text': "This isn't just about taste. It's also"}, {'start': '1304.159', 'end': '1308.760', 'text': 'crucial for protecting your digestive'}, {'start': '1306.159', 'end': '1311.840', 'text': 'tract and tooth enamel from the strong'}, {'start': '1308.760', 'end': '1316.960', 'text': 'acidity. As a general rule, mix at least'}, {'start': '1311.840', 'end': '1320.000', 'text': '8 to 16 ounces, 250 to 500 ml of water'}, {'start': '1316.960', 'end': '1322.080', 'text': 'per tablespoon of vinegar. Dilution'}, {'start': '1320.000', 'end': '1324.960', 'text': 'reduces the sharp burn while helping you'}, {'start': '1322.080', 'end': '1327.120', 'text': 'sip it slowly and comfortably.'}, {'start': '1324.960', 'end': '1329.520', 'text': 'Now, if you want to enhance the flavor'}, {'start': '1327.120', 'end': '1331.440', 'text': 'and make your daily ACV routine more'}, {'start': '1329.520', 'end': '1333.520', 'text': 'pleasant or even something you look'}, {'start': '1331.440', 'end': '1336.480', 'text': 'forward to, here are some optional'}, {'start': '1333.520', 'end': '1337.400', 'text': 'ingredients you can mix in. Add fresh'}, {'start': '1336.480', 'end': '1340.400', 'text': 'lemon'}, {'start': '1337.400', 'end': '1344.000', 'text': 'juice. Lemon juice is a natural partner'}, {'start': '1340.400', 'end': '1346.320', 'text': 'to apple cider vinegar. It adds a fresh'}, {'start': '1344.000', 'end': '1348.400', 'text': 'citrusy brightness that masks the strong'}, {'start': '1346.320', 'end': '1350.480', 'text': 'fermented taste.'}, {'start': '1348.400', 'end': '1353.280', 'text': 'Plus, lemon brings its own health'}, {'start': '1350.480', 'end': '1356.480', 'text': 'benefits like vitamin C and additional'}, {'start': '1353.280', 'end': '1358.320', 'text': 'digestive support. A small squeeze is'}, {'start': '1356.480', 'end': '1360.200', 'text': 'enough to elevate the flavor while'}, {'start': '1358.320', 'end': '1363.280', 'text': 'keeping the drink light and'}, {'start': '1360.200', 'end': '1366.240', 'text': 'refreshing. A few drops of stevia or'}, {'start': '1363.280', 'end': '1368.799', 'text': 'natural sweetener. If the sourness of'}, {'start': '1366.240', 'end': '1371.760', 'text': 'ACV makes your eyes water, a touch of'}, {'start': '1368.799', 'end': '1374.480', 'text': 'sweetness can make all the difference.'}, {'start': '1371.760', 'end': '1376.400', 'text': 'Stevia is a popular zerocalorie natural'}, {'start': '1374.480', 'end': '1379.840', 'text': 'sweetener that blends beautifully with'}, {'start': '1376.400', 'end': '1382.080', 'text': 'vinegar and lemon. Just a few drops are'}, {'start': '1379.840', 'end': '1383.240', 'text': 'usually enough to mellow the acidity and'}, {'start': '1382.080', 'end': '1385.440', 'text': 'balance the'}, {'start': '1383.240', 'end': '1387.679', 'text': 'tartness. You could also use a bit of'}, {'start': '1385.440', 'end': '1389.799', 'text': 'raw honey or monk fruit, but keep in'}, {'start': '1387.679', 'end': '1392.559', 'text': 'mind those will add small amounts of'}, {'start': '1389.799', 'end': '1396.159', 'text': 'sugar. Use sparkling water instead of'}, {'start': '1392.559', 'end': '1398.320', 'text': 'still water. If you enjoy fizzy drinks,'}, {'start': '1396.159', 'end': '1401.360', 'text': 'try using sparkling water instead of'}, {'start': '1398.320', 'end': '1404.000', 'text': 'flat water. The carbonation gives the'}, {'start': '1401.360', 'end': '1406.520', 'text': 'drink a refreshing sodaike feel without'}, {'start': '1404.000', 'end': '1408.880', 'text': 'any of the sugar or artificial'}, {'start': '1406.520', 'end': '1410.960', 'text': "additives. It's a great way to trick"}, {'start': '1408.880', 'end': '1413.840', 'text': 'your brain into enjoying a health tonic'}, {'start': '1410.960', 'end': '1415.840', 'text': 'that feels like a treat. You can even'}, {'start': '1413.840', 'end': '1419.799', 'text': 'garnish it with a slice of lemon or'}, {'start': '1415.840', 'end': '1422.400', 'text': 'cucumber for a spa-like twist. Add ice'}, {'start': '1419.799', 'end': '1424.559', 'text': 'cubes. Chilling the drink with a few ice'}, {'start': '1422.400', 'end': '1427.520', 'text': 'cubes can reduce the intensity of the'}, {'start': '1424.559', 'end': '1429.760', 'text': "vinegar's bite. Cold temperatures tend"}, {'start': '1427.520', 'end': '1432.799', 'text': "to dull sharp flavors, so you're less"}, {'start': '1429.760', 'end': '1434.880', 'text': 'likely to notice the acidic tang. This'}, {'start': '1432.799', 'end': '1438.400', 'text': "is especially helpful if you're sipping"}, {'start': '1434.880', 'end': '1440.880', 'text': 'slowly or taking ACV in warm weather.'}, {'start': '1438.400', 'end': '1443.120', 'text': 'With these flavor enhancing tips, your'}, {'start': '1440.880', 'end': '1444.640', 'text': 'daily dose of apple cider vinegar can go'}, {'start': '1443.120', 'end': '1447.840', 'text': 'from something you dread to something'}, {'start': '1444.640', 'end': '1449.840', 'text': 'you genuinely enjoy. The goal is to find'}, {'start': '1447.840', 'end': '1452.240', 'text': 'a combination that works for your taste'}, {'start': '1449.840', 'end': '1454.640', 'text': 'buds so you can stay consistent. And'}, {'start': '1452.240', 'end': '1457.840', 'text': 'consistency is what truly brings results'}, {'start': '1454.640', 'end': '1461.880', 'text': 'over time. Cheers to your health, one'}, {'start': '1457.840', 'end': '1464.480', 'text': 'tasty sip at a time. Safety and side'}, {'start': '1461.880', 'end': '1466.799', 'text': 'effects. While apple cider vinegar'}, {'start': '1464.480', 'end': '1468.640', 'text': 'offers a wide range of health benefits,'}, {'start': '1466.799', 'end': '1471.200', 'text': "it's important to remember that more"}, {'start': '1468.640', 'end': '1474.240', 'text': "isn't always better. Like any"}, {'start': '1471.200', 'end': '1477.400', 'text': 'concentrated natural remedy, ACV must be'}, {'start': '1474.240', 'end': '1480.000', 'text': 'used responsibly to avoid unwanted side'}, {'start': '1477.400', 'end': '1481.520', 'text': "effects. Let's start with safe daily"}, {'start': '1480.000', 'end': '1483.600', 'text': 'limits.'}, {'start': '1481.520', 'end': '1486.480', 'text': 'Most people do well with 1 to three'}, {'start': '1483.600', 'end': '1489.520', 'text': 'tablespoons of ACV per day properly'}, {'start': '1486.480', 'end': '1491.840', 'text': 'diluted in water. That amount is enough'}, {'start': '1489.520', 'end': '1494.320', 'text': 'to support digestion, blood sugar'}, {'start': '1491.840', 'end': '1497.600', 'text': 'balance, and fat metabolism without'}, {'start': '1494.320', 'end': '1499.840', 'text': 'overwhelming your system. However, the'}, {'start': '1497.600', 'end': '1504.159', 'text': 'absolute maximum you should ever take is'}, {'start': '1499.840', 'end': '1506.240', 'text': '6 tablespoons per day, about 90 mit.'}, {'start': '1504.159', 'end': '1508.480', 'text': 'Going beyond this limit increases the'}, {'start': '1506.240', 'end': '1510.840', 'text': 'risk of health issues, especially when'}, {'start': '1508.480', 'end': '1513.480', 'text': 'done regularly over long'}, {'start': '1510.840', 'end': '1516.400', 'text': 'periods. So, what happens if you overdo'}, {'start': '1513.480', 'end': '1518.679', 'text': 'it? One of the most common side effects'}, {'start': '1516.400', 'end': '1521.120', 'text': 'is gastrointestinal'}, {'start': '1518.679', 'end': '1524.080', 'text': 'irritation. Apple cider vinegar is'}, {'start': '1521.120', 'end': '1526.480', 'text': 'highly acidic and taking it too often or'}, {'start': '1524.080', 'end': '1528.880', 'text': 'an undiluted form can irritate your'}, {'start': '1526.480', 'end': '1531.120', 'text': 'stomach lining or even cause nausea and'}, {'start': '1528.880', 'end': '1533.279', 'text': 'discomfort, especially in people with'}, {'start': '1531.120', 'end': '1535.880', 'text': 'sensitive digestion.'}, {'start': '1533.279', 'end': '1538.720', 'text': 'Another concern is tooth enamel'}, {'start': '1535.880', 'end': '1540.400', 'text': 'erosion. The acidity of ACV can'}, {'start': '1538.720', 'end': '1542.600', 'text': 'gradually wear down the protective'}, {'start': '1540.400', 'end': '1545.600', 'text': "enamel on your teeth if you're not"}, {'start': '1542.600', 'end': '1547.840', 'text': 'careful. To minimize this risk, always'}, {'start': '1545.600', 'end': '1549.840', 'text': 'dilute your vinegar thoroughly. Use a'}, {'start': '1547.840', 'end': '1551.840', 'text': 'straw to prevent direct contact with'}, {'start': '1549.840', 'end': '1553.080', 'text': 'your teeth and rinse your mouth with'}, {'start': '1551.840', 'end': '1555.840', 'text': 'plain water'}, {'start': '1553.080', 'end': '1557.760', 'text': 'afterward. And remember not to brush'}, {'start': '1555.840', 'end': '1561.279', 'text': 'your teeth immediately after drinking'}, {'start': '1557.760', 'end': '1563.360', 'text': 'it. Wait at least 30 minutes as brushing'}, {'start': '1561.279', 'end': '1565.360', 'text': 'too soon can cause even more enamel'}, {'start': '1563.360', 'end': '1568.480', 'text': 'damage when the teeth are still slightly'}, {'start': '1565.360', 'end': '1571.120', 'text': "softened by acid. There's also the risk"}, {'start': '1568.480', 'end': '1574.640', 'text': 'of mineral imbalances, especially with'}, {'start': '1571.120', 'end': '1576.480', 'text': 'long-term excessive use. High doses of'}, {'start': '1574.640', 'end': '1579.039', 'text': 'apple cider vinegar have been linked to'}, {'start': '1576.480', 'end': '1581.440', 'text': 'low potassium levels, a condition known'}, {'start': '1579.039', 'end': '1583.919', 'text': 'as hypocalemia, which can lead to'}, {'start': '1581.440', 'end': '1588.159', 'text': 'fatigue, muscle weakness, or even'}, {'start': '1583.919', 'end': '1590.159', 'text': 'irregular heart rhythms. Over time, ACV'}, {'start': '1588.159', 'end': '1592.559', 'text': 'can also interfere with the balance of'}, {'start': '1590.159', 'end': '1595.520', 'text': 'calcium and magnesium, two essential'}, {'start': '1592.559', 'end': '1597.600', 'text': 'minerals for bone health. This could'}, {'start': '1595.520', 'end': '1598.600', 'text': 'potentially contribute to bone loss if'}, {'start': '1597.600', 'end': '1601.520', 'text': 'left'}, {'start': '1598.600', 'end': '1603.440', 'text': 'unressed. In short, apple cider vinegar'}, {'start': '1601.520', 'end': '1605.679', 'text': 'is incredibly beneficial when used'}, {'start': '1603.440', 'end': '1607.000', 'text': "wisely, but it's not meant to be taken"}, {'start': '1605.679', 'end': '1609.760', 'text': 'in large'}, {'start': '1607.000', 'end': '1613.039', 'text': 'quantities. Stick to moderate doses.'}, {'start': '1609.760', 'end': '1615.600', 'text': 'Always dilute and listen to your body.'}, {'start': '1613.039', 'end': '1618.120', 'text': 'If you experience discomfort, scale back'}, {'start': '1615.600', 'end': '1622.000', 'text': 'and consult your health care provider if'}, {'start': '1618.120', 'end': '1625.120', 'text': 'needed. Used properly, ACV is a safe,'}, {'start': '1622.000', 'end': '1626.880', 'text': 'powerful ally in your wellness journey.'}, {'start': '1625.120', 'end': '1628.960', 'text': 'Just be sure to treat it with the same'}, {'start': '1626.880', 'end': '1632.640', 'text': 'care and respect you would any effective'}, {'start': '1628.960', 'end': '1635.840', 'text': 'natural remedy. ACV alternatives and'}, {'start': '1632.640', 'end': '1638.000', 'text': 'sources of acetic acid. While apple'}, {'start': '1635.840', 'end': '1640.080', 'text': 'cider vinegar is the most talked about'}, {'start': '1638.000', 'end': '1641.840', 'text': "vinegar in the health world, it's not"}, {'start': '1640.080', 'end': '1644.400', 'text': 'the only way to get the benefits of'}, {'start': '1641.840', 'end': '1646.200', 'text': 'acetic acid, the compound responsible'}, {'start': '1644.400', 'end': '1649.120', 'text': 'for many of its health'}, {'start': '1646.200', 'end': '1651.520', 'text': 'effects. In fact, several other types of'}, {'start': '1649.120', 'end': '1653.840', 'text': 'vinegar can offer similar metabolic and'}, {'start': '1651.520', 'end': '1656.400', 'text': 'digestive benefits, especially if your'}, {'start': '1653.840', 'end': '1658.320', 'text': 'main goal is blood sugar control or fat'}, {'start': '1656.400', 'end': '1660.799', 'text': 'metabolism.'}, {'start': '1658.320', 'end': '1663.440', 'text': 'For example, white wine vinegar, red'}, {'start': '1660.799', 'end': '1665.679', 'text': 'wine vinegar, and even balsamic vinegar'}, {'start': '1663.440', 'end': '1667.600', 'text': 'all contain acetic acid and can help'}, {'start': '1665.679', 'end': '1669.720', 'text': 'regulate blood sugar and support'}, {'start': '1667.600', 'end': '1672.159', 'text': 'digestion when used in'}, {'start': '1669.720', 'end': '1673.919', 'text': 'moderation. White distilled vinegar,'}, {'start': '1672.159', 'end': '1676.240', 'text': 'although more refined and lacking the'}, {'start': '1673.919', 'end': '1678.640', 'text': 'probiotics found in raw apple cider'}, {'start': '1676.240', 'end': '1681.600', 'text': 'vinegar, still contains the same core'}, {'start': '1678.640', 'end': '1684.000', 'text': 'compound, acetic acid, and delivers many'}, {'start': '1681.600', 'end': '1687.279', 'text': 'of the same benefits, especially for'}, {'start': '1684.000', 'end': '1689.120', 'text': 'blood sugar and appetite regulation.'}, {'start': '1687.279', 'end': '1691.559', 'text': 'You may also be getting vinegar from'}, {'start': '1689.120', 'end': '1695.360', 'text': 'everyday foods without even realizing'}, {'start': '1691.559', 'end': '1698.000', 'text': 'it. Salad dressings, pickles, mustards,'}, {'start': '1695.360', 'end': '1699.000', 'text': 'and hot sauces often include vinegar as'}, {'start': '1698.000', 'end': '1701.360', 'text': 'a base'}, {'start': '1699.000', 'end': '1704.159', 'text': "ingredient. If you've already consumed"}, {'start': '1701.360', 'end': '1706.720', 'text': 'vinegar in one meal, say through a tangy'}, {'start': '1704.159', 'end': '1708.799', 'text': "vinegrett or spicy sauce, there's no"}, {'start': '1706.720', 'end': '1712.320', 'text': 'need to double up by taking additional'}, {'start': '1708.799', 'end': '1714.640', 'text': 'ACV right after. So, while apple cider'}, {'start': '1712.320', 'end': '1716.440', 'text': "vinegar is a great go-to, you don't have"}, {'start': '1714.640', 'end': '1719.600', 'text': 'to feel locked into one'}, {'start': '1716.440', 'end': '1721.360', 'text': 'variety. If cost or taste is an issue,'}, {'start': '1719.600', 'end': '1723.360', 'text': "or if you're already using vinegar-"}, {'start': '1721.360', 'end': '1725.520', 'text': 'richch foods regularly, you can still'}, {'start': '1723.360', 'end': '1727.640', 'text': 'enjoy many of the same health benefits'}, {'start': '1725.520', 'end': '1730.240', 'text': 'without drinking ACV'}, {'start': '1727.640', 'end': '1733.159', 'text': "directly. It's all about balance,"}, {'start': '1730.240', 'end': '1735.760', 'text': 'awareness, and making smart daily'}, {'start': '1733.159', 'end': '1737.760', 'text': "choices. Let's wrap things up with a few"}, {'start': '1735.760', 'end': '1740.000', 'text': 'key takeaways.'}, {'start': '1737.760', 'end': '1742.600', 'text': 'The benefits of apple cider vinegar are'}, {'start': '1740.000', 'end': '1744.960', 'text': 'real, but the timing makes all the'}, {'start': '1742.600', 'end': '1747.600', 'text': 'difference. If your goal is to boost'}, {'start': '1744.960', 'end': '1749.919', 'text': 'metabolism and support digestion, then'}, {'start': '1747.600', 'end': '1752.960', 'text': 'taking ACV first thing in the morning on'}, {'start': '1749.919', 'end': '1755.120', 'text': 'an empty stomach may be your best bet.'}, {'start': '1752.960', 'end': '1758.720', 'text': 'Want better nutrient absorption and more'}, {'start': '1755.120', 'end': '1761.600', 'text': 'stable blood sugar? Try it 15 to 30'}, {'start': '1758.720', 'end': '1763.520', 'text': "minutes before meals. And if you're"}, {'start': '1761.600', 'end': '1766.080', 'text': 'looking to improve gut health and manage'}, {'start': '1763.520', 'end': '1768.240', 'text': 'overnight glucose levels, a small dose'}, {'start': '1766.080', 'end': '1769.320', 'text': 'before bedtime might be exactly what'}, {'start': '1768.240', 'end': '1771.760', 'text': 'your body'}, {'start': '1769.320', 'end': '1773.840', 'text': 'needs. You can safely combine these'}, {'start': '1771.760', 'end': '1777.520', 'text': "strategies as long as you don't exceed"}, {'start': '1773.840', 'end': '1781.039', 'text': 'about 3 tablespoons per day. Remember,'}, {'start': '1777.520', 'end': '1784.039', 'text': "more isn't better. Start small, see how"}, {'start': '1781.039', 'end': '1786.960', 'text': 'your body responds, and build up only if'}, {'start': '1784.039', 'end': '1789.039', 'text': 'needed. Always dilute properly, be'}, {'start': '1786.960', 'end': '1792.240', 'text': 'mindful of your teeth, and listen to'}, {'start': '1789.039', 'end': '1794.320', 'text': 'your body. Apple cider vinegar is a'}, {'start': '1792.240', 'end': '1795.880', 'text': 'powerful tool, but only when used'}, {'start': '1794.320', 'end': '1798.640', 'text': 'consistently and'}, {'start': '1795.880', 'end': '1800.399', 'text': "wisely. Now, we'd love to hear from you."}, {'start': '1798.640', 'end': '1803.360', 'text': 'Which benefit are you most interested'}, {'start': '1800.399', 'end': '1804.279', 'text': 'in, digestion, fat burning, or blood'}, {'start': '1803.360', 'end': '1807.159', 'text': 'sugar'}, {'start': '1804.279', 'end': '1809.600', 'text': 'control? Let us know in the comments'}, {'start': '1807.159', 'end': '1811.760', 'text': 'below. And if you found this video'}, {'start': '1809.600', 'end': '1814.240', 'text': 'helpful, go ahead and tap the like'}, {'start': '1811.760', 'end': '1816.159', 'text': 'button, subscribe, and hit the bell so'}, {'start': '1814.240', 'end': '1818.480', 'text': 'you never miss another natural health'}, {'start': '1816.159', 'end': '1820.640', 'text': "tip. We've got plenty more"}, {'start': '1818.480', 'end': '1824.240', 'text': 'evidence-based insights to help you feel'}, {'start': '1820.640', 'end': '1826.399', 'text': 'your best, one smart choice at a time.'}, {'start': '1824.240', 'end': '1829.039', 'text': "Thanks for watching and here's to your"}, {'start': '1826.399', 'end': '1829.039', 'text': 'health.'}]