1 00:00:09,800 --> 00:00:14,120 Speaker 1: Everybody, welcome to another edition of Wisdom Wednesdays. Now, unless 2 00:00:14,160 --> 00:00:17,360 Speaker 1: you're living under a rock, you will know that overweight 3 00:00:17,400 --> 00:00:20,640 Speaker 1: and obesity is a big problem and it's getting worse. 4 00:00:21,160 --> 00:00:23,800 Speaker 1: We know that, according to the World Health Organization, more 5 00:00:23,880 --> 00:00:28,080 Speaker 1: than one point nine billion adults or overweight worldwide, and 6 00:00:28,240 --> 00:00:31,640 Speaker 1: that's in twenty sixteen, so I think we could safely 7 00:00:31,640 --> 00:00:34,720 Speaker 1: say it's crossed a two billion mark. And at that 8 00:00:34,840 --> 00:00:37,479 Speaker 1: time there was more than six hundred and fifty million 9 00:00:37,720 --> 00:00:42,560 Speaker 1: or actually obese, and worldwide obesity has nearly tripled since 10 00:00:42,760 --> 00:00:48,480 Speaker 1: nineteen seventy five. And there are lots of tried and 11 00:00:48,520 --> 00:00:51,920 Speaker 1: field interventions if to lose weight, and there's also quite 12 00:00:51,960 --> 00:00:57,080 Speaker 1: a lot of ones that are pretty successful, including some 13 00:00:57,160 --> 00:01:00,440 Speaker 1: of the recent weight loss drugs. But with those things, 14 00:01:00,440 --> 00:01:02,600 Speaker 1: I think we need to wait and see what the 15 00:01:02,760 --> 00:01:06,160 Speaker 1: long term consequences are. Today, I want to talk about 16 00:01:06,319 --> 00:01:10,319 Speaker 1: a very very simple little activity that everybody can do 17 00:01:10,800 --> 00:01:13,839 Speaker 1: to lose weight. So what they did in this study, 18 00:01:13,880 --> 00:01:19,680 Speaker 1: this is a randomized controlled, double blind placebo study. So basically, 19 00:01:20,240 --> 00:01:24,880 Speaker 1: people were split into groups randomly, and some people were 20 00:01:24,880 --> 00:01:28,160 Speaker 1: given apple cider vinegar to take on the morning in 21 00:01:28,200 --> 00:01:31,040 Speaker 1: an empty stomach. There was three groups of that one 22 00:01:31,040 --> 00:01:34,880 Speaker 1: group getting five milli liters per day, another group getting ten, 23 00:01:35,000 --> 00:01:38,240 Speaker 1: and another group getting fifteen. And then the fourth group, 24 00:01:38,280 --> 00:01:41,800 Speaker 1: which is the control group, received a placebo and they 25 00:01:41,840 --> 00:01:45,360 Speaker 1: did this for twelve weeks, and they measured a whole 26 00:01:45,360 --> 00:01:49,600 Speaker 1: heap of anthropanetric measurements such as BMI with the hip ratio, 27 00:01:50,040 --> 00:01:53,080 Speaker 1: and they also did their fasting blood glucose, their triglycerides, 28 00:01:53,120 --> 00:01:56,880 Speaker 1: and their cholesterol levels at the start at week four, 29 00:01:56,960 --> 00:01:59,960 Speaker 1: at week eight, and week twelve. Now, this is a 30 00:02:00,080 --> 00:02:03,080 Speaker 1: double blind study, which means that the not only did 31 00:02:03,080 --> 00:02:06,360 Speaker 1: the participants not know what they were taking, but the 32 00:02:06,480 --> 00:02:09,320 Speaker 1: researchers didn't know. And that's the best design of a 33 00:02:09,360 --> 00:02:11,720 Speaker 1: study that you can get. And what I liked about 34 00:02:11,720 --> 00:02:14,560 Speaker 1: this study is you will know if you're drinking apple 35 00:02:14,600 --> 00:02:17,240 Speaker 1: side of vinegar. So in order to mimic the taste 36 00:02:17,280 --> 00:02:21,960 Speaker 1: of the vinegar, the placebo group actually contained lactic acid, 37 00:02:22,440 --> 00:02:27,720 Speaker 1: which gives the same lassity taste, and identical looking bottles 38 00:02:27,720 --> 00:02:29,800 Speaker 1: were used for both the apple side of vinegar and 39 00:02:29,840 --> 00:02:34,880 Speaker 1: the placebo group, and they consumed it without knowing its identity, 40 00:02:35,200 --> 00:02:39,080 Speaker 1: and in two hundred and fifty mills or sorry hundred 41 00:02:39,120 --> 00:02:42,040 Speaker 1: mils of water. And then what they also did in 42 00:02:42,080 --> 00:02:44,960 Speaker 1: this study is they measured their daily physical activity. So 43 00:02:45,000 --> 00:02:48,680 Speaker 1: it was a really really rigorous design of a study. 44 00:02:49,320 --> 00:02:51,959 Speaker 1: So what did they find. What I should have told 45 00:02:52,000 --> 00:02:54,240 Speaker 1: you is that these were young people, so their average 46 00:02:54,280 --> 00:02:58,560 Speaker 1: age was eighteen years plus five and a half years, right, 47 00:02:59,160 --> 00:03:01,120 Speaker 1: plus a manus five and a half years, I should say, 48 00:03:01,200 --> 00:03:04,840 Speaker 1: in the both the placebo and the experimental groups. And 49 00:03:04,919 --> 00:03:09,160 Speaker 1: what they found was that at week four, week eight, 50 00:03:09,360 --> 00:03:13,720 Speaker 1: and week twelve, and there were significant decreases in both 51 00:03:13,760 --> 00:03:17,280 Speaker 1: body weight and BMI in the people who had the 52 00:03:17,280 --> 00:03:22,440 Speaker 1: apple sided vinegar. And the decrease was dose dependent in 53 00:03:22,480 --> 00:03:26,520 Speaker 1: that those who received higher doses actually lost the most weight. 54 00:03:27,080 --> 00:03:30,040 Speaker 1: So to dig into the details a little bit, I 55 00:03:30,080 --> 00:03:33,120 Speaker 1: will read out the results. So group one who took 56 00:03:33,200 --> 00:03:38,160 Speaker 1: the five millileterers per per day, they started off at 57 00:03:38,320 --> 00:03:41,800 Speaker 1: a mean body weight of seventy nine kilos plus a 58 00:03:41,800 --> 00:03:44,280 Speaker 1: manage twenty seven, let's not worry about that. And by 59 00:03:44,320 --> 00:03:46,800 Speaker 1: week four they've gone to seventy eight point one on average, 60 00:03:46,840 --> 00:03:49,560 Speaker 1: Week eight they'd gone to seventy seven point three, and 61 00:03:49,680 --> 00:03:53,960 Speaker 1: week twelve they'd gone to seventy three point nine, So 62 00:03:54,200 --> 00:03:57,680 Speaker 1: basically a five kilo weight loss in that group. In 63 00:03:57,720 --> 00:04:00,320 Speaker 1: Group two, they went from seventy nine point three to 64 00:04:00,320 --> 00:04:03,400 Speaker 1: seventy eight point one to seventy seven point two to 65 00:04:03,480 --> 00:04:08,160 Speaker 1: seventy one point nine, so these guys lost what was 66 00:04:08,200 --> 00:04:12,360 Speaker 1: that seven point four kilos over the time. And then 67 00:04:12,800 --> 00:04:16,280 Speaker 1: in Group three, which was the fifteen mills, these guys 68 00:04:16,279 --> 00:04:18,840 Speaker 1: went from seventy seven point two at the start to 69 00:04:18,880 --> 00:04:23,240 Speaker 1: seventy four kilos week four, seventy two point six kilos 70 00:04:23,240 --> 00:04:26,200 Speaker 1: at week eight, and seventy point two, so they lost 71 00:04:26,240 --> 00:04:31,040 Speaker 1: seven point five kilos in total over the twelve weeks, 72 00:04:31,120 --> 00:04:35,640 Speaker 1: and then their BMIs decreased accordingly over time. That there's 73 00:04:35,680 --> 00:04:37,920 Speaker 1: not oh sorry, I should have said the placebo group, 74 00:04:38,360 --> 00:04:41,520 Speaker 1: and they were seventy nine point one at the start 75 00:04:41,880 --> 00:04:44,240 Speaker 1: and at week twelve they were seventy eight point eight, 76 00:04:44,279 --> 00:04:47,200 Speaker 1: so lost zero point three kilos, which was not statistically 77 00:04:47,240 --> 00:04:50,799 Speaker 1: significant with circumference. I'm just going to give you that 78 00:04:50,640 --> 00:04:54,599 Speaker 1: they start and end, and Group one went from eighty 79 00:04:54,600 --> 00:04:57,719 Speaker 1: five point nine down to eighty three, so two point 80 00:04:57,839 --> 00:05:01,560 Speaker 1: nine and centimeters lost off their west. Group two, the 81 00:05:01,640 --> 00:05:05,200 Speaker 1: ten Mils went from eighty four point seven to eighty two, 82 00:05:05,240 --> 00:05:08,880 Speaker 1: so they lost two point seven centimeters. Group three eighty 83 00:05:08,920 --> 00:05:12,960 Speaker 1: five point three centimeters to eighty one point nine, so 84 00:05:13,000 --> 00:05:17,040 Speaker 1: they lost three point four centimeters. And then the placebo 85 00:05:17,120 --> 00:05:20,960 Speaker 1: group and they actually put on zero point two centimeters, 86 00:05:21,000 --> 00:05:25,159 Speaker 1: again not statistically significant, So just to summarize that, the 87 00:05:25,240 --> 00:05:28,240 Speaker 1: best group, which was the fifteen mills per day of 88 00:05:28,320 --> 00:05:31,559 Speaker 1: apple cider vinegar, and they lost seven and a half 89 00:05:31,640 --> 00:05:35,520 Speaker 1: kilos over the twelve weeks, and they also reduced their 90 00:05:35,600 --> 00:05:41,760 Speaker 1: wet circumference by three point four centimeters over those twelve weeks, 91 00:05:41,760 --> 00:05:45,839 Speaker 1: which is a pretty good effort considering they weren't doing 92 00:05:45,880 --> 00:05:51,360 Speaker 1: anything else whatsoever. And what they also found was that 93 00:05:51,400 --> 00:05:53,599 Speaker 1: the groups who had the apple cider vinegar, they had 94 00:05:53,680 --> 00:05:57,920 Speaker 1: significant reductions in their blood glucose at weeks four, eight, 95 00:05:58,040 --> 00:06:02,120 Speaker 1: and twelve compared with the start, and they had significant 96 00:06:02,200 --> 00:06:06,400 Speaker 1: reductions in their triglystrides and toll cholesterol of weeks eight 97 00:06:06,520 --> 00:06:09,520 Speaker 1: and twelve when compared to the start. That's all three groups, 98 00:06:09,800 --> 00:06:12,960 Speaker 1: and the fifteen mills the highest dose and through the 99 00:06:13,040 --> 00:06:16,000 Speaker 1: dreation of twelve weeks, that was the most effective dose, 100 00:06:16,120 --> 00:06:19,239 Speaker 1: so that had the biggest impact on those things. And 101 00:06:19,279 --> 00:06:22,880 Speaker 1: again in the placebo group, there were no differences, So 102 00:06:23,160 --> 00:06:27,920 Speaker 1: that is pretty damn significant. If you ask me, five 103 00:06:28,160 --> 00:06:32,160 Speaker 1: ten or fifteen mills of apple cider beginner taken in 104 00:06:32,200 --> 00:06:36,200 Speaker 1: the morning on an empty stomach, can significantly reduce weight 105 00:06:36,279 --> 00:06:39,640 Speaker 1: and quite a bit of weight, like almost in these cases, 106 00:06:40,160 --> 00:06:43,880 Speaker 1: almost ten percent of their body weight, which is really 107 00:06:43,920 --> 00:06:47,440 Speaker 1: really significant. That would have a significant impact on their 108 00:06:47,440 --> 00:06:49,240 Speaker 1: blood pressure. I don't know why they didn't measure blood 109 00:06:49,240 --> 00:06:51,880 Speaker 1: pressure in this, but we know ten percent reduction in 110 00:06:51,960 --> 00:06:55,440 Speaker 1: body weight has a significant impact on blood pressure. But 111 00:06:55,720 --> 00:07:00,000 Speaker 1: it also impacted all of their blood so their metabolic 112 00:07:00,200 --> 00:07:07,919 Speaker 1: health improved pretty damn significantly over the twelve week period. Now, why, 113 00:07:08,279 --> 00:07:11,600 Speaker 1: why why can apple cide or vinegar have that effect. 114 00:07:13,200 --> 00:07:16,440 Speaker 1: There seems to be a number of potential mechanisms at work. 115 00:07:16,520 --> 00:07:18,520 Speaker 1: I mean, other studies have shown that apple side of 116 00:07:18,600 --> 00:07:23,160 Speaker 1: vinegar taken before meals can help reduce what's called prosprandial 117 00:07:23,440 --> 00:07:26,240 Speaker 1: blood sugar levels, that's your blood sugar after the meal. 118 00:07:26,680 --> 00:07:29,160 Speaker 1: But these guys took it on an empty stomach. Now, 119 00:07:29,520 --> 00:07:33,360 Speaker 1: there seems to be from animal models that when they 120 00:07:33,480 --> 00:07:37,120 Speaker 1: are fat apple side of vinegar they have increased energy expenditure, 121 00:07:37,160 --> 00:07:44,520 Speaker 1: improved incident sensitivity, and improved appetite and satiety. Regulations regulation, sorry, 122 00:07:44,600 --> 00:07:49,240 Speaker 1: and the thinking is that it is primarily the ascetic 123 00:07:49,400 --> 00:07:53,000 Speaker 1: acid in the apple, socide or vinegar that's having an effect, 124 00:07:53,520 --> 00:07:58,400 Speaker 1: and the biological action might be driven by binding to 125 00:07:58,600 --> 00:08:03,880 Speaker 1: what's called g protein coupled receptors gprs, and these receptors 126 00:08:04,000 --> 00:08:08,760 Speaker 1: are expressed in various insulin sensitive tissues such as your fat, 127 00:08:08,840 --> 00:08:12,000 Speaker 1: your muscle, your liver, and your pancreas, but also in 128 00:08:12,040 --> 00:08:16,280 Speaker 1: the small intestine and colon, and other research and animals 129 00:08:16,840 --> 00:08:20,480 Speaker 1: suggests that the apple side of any of the active 130 00:08:20,600 --> 00:08:25,040 Speaker 1: ingredients can inhibit the activity of something called carbohydrate responsive 131 00:08:25,240 --> 00:08:30,200 Speaker 1: element binding protein. So this is a transcription factor that's 132 00:08:30,240 --> 00:08:35,240 Speaker 1: involved in regulating the expression of genes that are involved 133 00:08:35,280 --> 00:08:39,040 Speaker 1: in the creation of fat, what we call lipogenic genes. 134 00:08:39,880 --> 00:08:43,120 Speaker 1: But also it seems to have an impact on both 135 00:08:43,240 --> 00:08:47,680 Speaker 1: lipogenesis the creation of fat, and gluconeogenesis, the creation of 136 00:08:47,760 --> 00:08:51,680 Speaker 1: new glucose through and you probably don't even want to 137 00:08:51,760 --> 00:08:56,640 Speaker 1: know this activation of five a MP activated protein kiniess 138 00:08:56,679 --> 00:08:59,400 Speaker 1: in the liver. So there seems to be that there 139 00:08:59,480 --> 00:09:04,840 Speaker 1: are well understood biological mechanisms by which this can have 140 00:09:04,880 --> 00:09:09,600 Speaker 1: an effect, and other animal studies shows that acetate can 141 00:09:09,640 --> 00:09:15,160 Speaker 1: actually increase the secretion of satiety hormones in the gut 142 00:09:16,240 --> 00:09:19,719 Speaker 1: and such as GLP one and pyy hormones, So these 143 00:09:19,720 --> 00:09:24,040 Speaker 1: are hormones that impact how hungry we actually are. So 144 00:09:24,320 --> 00:09:27,520 Speaker 1: there you have it. It seems in this very well 145 00:09:27,559 --> 00:09:31,920 Speaker 1: designed study that regular consumption of apple sided vinegar on 146 00:09:32,280 --> 00:09:36,160 Speaker 1: an empty stomach can lead to significant up to ten 147 00:09:36,200 --> 00:09:40,680 Speaker 1: percent and loss of body weight and improvement in blood 148 00:09:40,679 --> 00:09:44,640 Speaker 1: glucose and blood lipid measures. And it seems to be 149 00:09:44,800 --> 00:09:49,679 Speaker 1: mediated by a number of different mechanisms and different biological 150 00:09:49,720 --> 00:09:53,520 Speaker 1: pathways to do with satiety and creation of fat and 151 00:09:53,600 --> 00:09:56,880 Speaker 1: glucose in the body. But I also suspect that wasn't 152 00:09:56,880 --> 00:10:01,120 Speaker 1: looked into in this We know that vinegar and apple 153 00:10:01,160 --> 00:10:04,400 Speaker 1: side of vinegar particularly has a positive impact on the 154 00:10:04,440 --> 00:10:09,040 Speaker 1: gut microbiome. So I'm actually looking forward to other studies 155 00:10:09,480 --> 00:10:12,040 Speaker 1: that look at the impact of apple side of vinegar 156 00:10:12,120 --> 00:10:15,200 Speaker 1: on the gut microbiome. But until that comes, just crack 157 00:10:15,280 --> 00:10:17,760 Speaker 1: on because it works. Catch you next time.