Thanks for your kind words. I hope things start getting better for you at some point.
This is something I want to check our when I get my CGM. I hear/read about the wonders of apple cider vinegar all the time, but I have no idea if it is helping me or not. All will be revealed… eventually.
Looks like we are o the same journey, I’ll be following your experimentation with the CGM closely.
In addition, I’ll add this video to my must watch list and check his other videos. From what you say he is explaining what many dieticians tell diabetics, you being non-diabetic must not have gotten “the talk”. I too am skeptical of the apple cider vinegar claims and would like to find out more about it. Myself I can’t stand the taste, so I’ve never tried it out.
Oh, and some things I’ve found out about keto that may be of some help. Take electrolytes when you are on keto so you can replenish them, it really helps. Eat some organ meat like liver once a week; it really helps to keep the weight loss moving along. Don’t eat many of those sugar free candies, most of them will spike your blood sugar and cause an insulin response. Fasting works better with some HITT (High Intensity Intermittent Training) included in your workout routine, as it increase Humane Growth Hormone. And check
Looking forward to hearing more from you.
Thanks Si_Amigo. I successfully transitioned from Healthy Keto to a moderate carb Mediterranean Diet which includes lots of fish, chicken, and some pork. I eat beef once a week which usually means four ounces of steak. I avoid highly processed foods and never eat fast food. I eat a large salad before my last meal and lots of cruciferous vegetables each week. I am as close to 100% whole foods as possible.
I took electrolytes when I was on Keto and drank ACV daily with my MCT oil. I mixed them with green tea (hot or cold) and added some lemon juice for acidity. I got used to the taste after a few weeks and still include ACV daily for blood glucose stabilization.
I’m on a more relaxed intermittent fasting regime than when I was on Keto. I’m eating three meals a day within an 8-hour feeding window, no snacks, and I avoid all forms of sugar, including natural sugars like honey, whenever possible.
My weight is stable, my blood test results are good, and I feel great. My brain fog has lifted and I have lots of energy for a 68-year-old male. I exercise, both aerobic and anaerobic, burning 500-600 calories a day. When I exercise too much, or reduce on my calories in too much, paradoxically I gain weight. My body panics thinking lean times are ahead and starts storing energy. As long as I manage my energy balance and macros I can keep my weight where I want it, hopefully for the rest of my life.
The CGM should help tell me how my body reacts to certain foods so I know which ones to avoid. I’m highly sensitive to some carbs, but I’m not sure which ones. Large glucose spikes are unhealthy and mean lots of insulin will be released, and lots of insulin means my body will stay in energy storage mode longer. I believe keeping my blood glucose below 140 mg/ml 100% of the time will help me manage my insulin better. Time will tell. I will provide periodic updates as things progress for anyone who is interested in what I am doing.
Not diabetic but my doctor cautioned me about my glucose and cholesterol levels. I reduced my saturated and trans fats (nonfat milk, more lean meats, nothing deep fried, etc.) and cut out anything sugary except whole fruits.
Six months later, I reran my blood tests and was basically unchanged.
Based on my reading, the next thing to try would be increasing my fiber intake. That would be, effectively, equivalent to glucose flattening (minus the post-meal exercise). I’ll update the thread if it moves the numbers next time I’m tested.
Good luck, and let us know how it goes, and what works for you. Every body is different.
It’s supposed to be terrible for your tooth enamel. Ditto with drinking lemon juice in warm water first thing in the morning (or any time). I’m not an expert, though, so I suggest asking your dentist.
I’ve heard some suggest drinking more acidic things with a straw, to reduce contact with the teeth.
I’ve heard the same thing. We’re talking about one tablespoon of ACV in 12 ounces of water, but I’ll ask my dentist about it.
Not a believer in either the ACV or the alkaline water claims, but if the dentist says to worry about the enamel with that mild acidity then ask if you should avoid eating all citrus as well maybe?
I cannot imagine that mild acidity for brief periods is any real issue.
You don’t have to believe it, but there are reputable studies that show that ACV moderates blood glucose levels, which is the reason I take it, and I can verify it does that for me based on my glucose monitoring. Here’s an article about it. While it helps moderate my blood glucose, YMMV.
From your own cite:
“ However, little research exists, and further studies are needed before it can be recommended as an alternative therapy.”
Following to the meta analysis cited , yeah pretty weak maybe some small positive for diabetes control, maybe, small enough hard to tell if it is real, and unless you have kidney disease little risk of harms. So no reason to argue against it unless people are avoiding taking more significant actions on their lifestyle or medication by thinking this bit will make the difference instead.
The meta analysis suggests 15 ml a day in 200 ml of water as best. Basically a six ounce glass of tart ACVade with a meal. No harm. Less likely to erode teeth than a lemonade would (it doesn’t have the sugar).
But best to flatten your glucose peak out remains eating real foods high in fiber with little added sugars along with a modest amount of protein and getting some even mild exercise in after, even a short brisk walk. Better still to add in more regular exercise too.
Agreed. More studies to corroborate the initial results are needed. I choose to use diluted ACV because it works for me, and if my dentist suggests I use a straw to drink it I will.
100% agree. I’m doing all that in addition to the ACV. I figure it can’t really hurt.
I received my FreeStyle Libre 2 CGM yesterday (no prescription was needed) and put on my arm last night. I also installed the LibreView app on my PC so I could read the data better than off my iPhone.
My glucose stayed in the 100-115 mg/dl range all night, however it did set off my Low Glucose Alarm when it dropped to 69 mg/ml around 6:30 a.m. I had set that alarm to go off if it dropped lower than 70 mg/dl, and I have since lowered it to 60. (It has a built-in Urgent Low Glucose Alarm set at 55, but that one wasn’t set off). Not sure if the 69 was real or a glitch as I wasn’t able to do a manual check to verify. Later it jumped up to 138 mg/dl before settling back down to around 111 for the rest of the morning. That 138 could have been a glitch, or a sudden release of glycogen from my liver, or a result of the “Dawn Effect”, even though I had already been awake for an hour by that time. I’m still fasting and plan to eat breakfast at 10 a.m. today. According to LibreView, my overall average is 97 mg/dl, which is about what I expect when I am in fasting mode, which I have been since I installed it.
The goal this week is to set a baseline based on what I normally eat before testing my tolerance to various foods. My goal is to keep my blood glucose from getting higher than 140 mg/ml, but we’ll see what happens. We do our grocery shopping today, so I’ll buy a variety of foods that are known to cause glucose spikes to see how my body reacts. Mostly starchy fruits and veggies, but also a sugary treat or two. More later.
Yaay! Data gathering is the core of doing good science, not just relying on anecdote and old wive’s tales instant internet experts.
One of my first endocrinologists offered this thought for longevity: “Don’t challenge your pancreas”. I took that to mean that my goal should not be to figure out what’s the worst diet my pancreas can barely keep up with then eat that. That way lies injected insulin dependency when your spoon finishes killing your pancreas sooner rather than later.
Instead it’s to learn the worst food risks and avoid them, while not depriving yourself unnecessarily of other food items in quantities that really don’t matter. A truly nil carb diet has its own longevity concerns best avoided. The ideal is to eat smartly, not doctrinally.
That was a decade plus ago, long before CGM existed. In the time since I haven’t bothered getting a CGM, but I might here soon. I’ll definitely be interested to hear about your learnings and your experiences if you’d care to share.
Stay tuned. Learning stuff already…
I contacted my dentist and asked him about drinking diluted apple cider vinegar (ACV) and it’s potential impact on my teeth. He said if there is an impact, it’s minimal, and by simply rinsing afterwards, or in my case, brushing my teeth afterwards, which is what I do, there shouldn’t be an issue. BTW, I’m only taking one tablespoon of ACV diluted in 8-10 ounces of water or tea twice daily.
According to this, “Compilation studies suggest apple cider vinegar may produce a slight decrease in fasting glucose (high fasting glucose is an indicator of type 2 diabetes.) In addition, a few studies showed small increases in high density lipoprotein (HDL), sometimes referred to as the “good” cholesterol — though they showed no effect on low density lipoprotein (LDL), or “bad” cholesterol. At any rate, these effects are minimal.”
Which tells me the jury is still out on whether it’s worth doing. Now that I have a BGM I can test whether there is a noticeable difference in my fasting blood glucose level when I take ACV versus not. I’ll stop taking it for a week and see if I notice a significant difference. More to follow.
With, as you’ve noted, pretty nothing of harm risk on that side of the scale, at a tablespoon diluted in a big glass of water. Worst case is it is a tart drink with a little probiotics. Great if you like tart.
FWIW while I am pretty skeptical in general about health claims, I am in the same low risk so why not camp on two others. I take a daily pill of “lion’s mane” (from a fungus that might reduce risk of cognitive decline with aging), and just started taking a daily bioavailability enhanced turmeric pill too. (Some evidence for lowering dementia risk and for improving improving markers of inflammation.)
Do you like the taste?