139. Drink This Before Every Meal
Drink This Before Every Meal
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In this week's Wellness Wednesday episode Evan shares one of his easiest health hacks that can have a huge impact on every meal you eat and your blood glucose levels. As always the goal of this podcast is to empower you with practical health and wellness knowledge that you can apply to your life today to be on your way to better health. If you struggle with your blood glucose levels or you're looking for a way to lower the impact of a sugar or carb heavy meal then you definitely need to listen to this episode.
Enjoy the episode, and as always do everything with good intentions and connect to your elements.
Disclaimer:
This podcast is for educational purposes only, it is not a substitute for professional care by a doctor or other qualified medical professional. Evan Roberts is not a medical professional and this podcast is provided on the understanding that it does not constitute medical or other professional advice or services. Statements and views expressed on this show are not medical advice, this podcast, including Evan Roberts and any guests on the show, disclaims responsibility for any possible adverse effects from the use of information contained in this episode. If you think you have a medical problem please consult a medical professional.
Transcript
Hey, what's going on, everybody.
Speaker:Welcome back to the elemental.
Speaker:I've been podcast.
Speaker:Thank you all so much for tuning in today as always.
Speaker:I'm super appreciative to have you all listening and tuned in.
Speaker:Ready to hear some health and wellness advice.
Speaker:Uh, that is the goal of all of these podcasts are to provide you with.
Speaker:Really just actionable health and wellness advice and tips that if they serve you,
Speaker:you can take them and start using them today and start applying them to your life
Speaker:and improving your health and wellness.
Speaker:That is the goal of this show.
Speaker:And today's episode is going to be no different.
Speaker:Today is a very simple hack.
Speaker:Uh, it's something that has definitely gained a lot of popularity in the
Speaker:few last years, maybe five, 10 last.
Speaker:Uh, sorry, the past, like five to 10 years.
Speaker:And has actually been used for an extremely long period of time.
Speaker:As many, uh, health and wellness practices have been and foods that we
Speaker:consume today, and this is vinegar.
Speaker:So for most of you, you've probably heard of apple cider vinegar, which
Speaker:is actually my personal favorite.
Speaker:It's what I typically will use.
Speaker:But, uh, obviously there's other types of vinegars that can also be used, but.
Speaker:In terms of apple cider vinegar.
Speaker:Um, I know many of you have probably seen it on Instagram or some of the
Speaker:social medias, or you've heard from other people that they take it.
Speaker:And I feel like most of the time it's really kind of this.
Speaker:Very like ambiguous kind of reasoning for why they are consuming apple cider
Speaker:vinegar, or just vinegar in general.
Speaker:Uh, it's usually something associated with a weight loss or maybe even aided
Speaker:digestion, which they are true and there are benefits for those, but I
Speaker:feel like there is a lot of kind of smoke and mirrors around all of this.
Speaker:So kind of wanting to clear a little bit of that up, um, just to kind of
Speaker:give a bit of a shout out as well as a.
Speaker:Uh, source for where I'm sourcing a lot of my information.
Speaker:Um, there is a person out there.
Speaker:Her name is glucose goddess on Instagram.
Speaker:Uh, please go ahead and check her out.
Speaker:She is incredible.
Speaker:Has some really, really great podcasts with some, uh, awesome podcast.
Speaker:Uh, hosts out there, like I believe.
Speaker:Uh, Dave Asprey, Tommy bill, you, I think they've had, uh, her on there as well.
Speaker:And she really dives deep into all things, glucose and sugar, and specifically apple
Speaker:cider vinegar and vinegar and how they can help with our digestion of sugars
Speaker:and carbohydrates and how they can also help to improve our insulin levels.
Speaker:Uh, so we're definitely going to dive into the benefits as well as the
Speaker:methods in which you can use to consume apple cider vinegar so that you're
Speaker:not shooting down a very, very strong shot of apple cider vinegar that.
Speaker:It can, uh, definitely actually do a little bit of harm to the teeth, which,
Speaker:um, if you didn't already know that, do not take a shot of apple cider vinegar.
Speaker:Uh, there is some evidence that it can be detrimental to the enamel of your teeth.
Speaker:So definitely not the way to do it.
Speaker:Uh, there are much more enjoyable ways and we'll get into those.
Speaker:So, first off, I love to always start off with the history of these
Speaker:different foods and, um, you know,
Speaker:Tinctures elixirs, whatever it is that I'm presenting.
Speaker:Uh, cause a lot of them have, you know, years and years and years of this.
Speaker:Kind of track record of being used and also useful, uh, for many various things
Speaker:and apple cider vinegar, or rather just vinegar is definitely one of those items.
Speaker:So for example,
Speaker:The word vinegar is actually drived from the French word.
Speaker:I'm sorry, I don't speak French, but.
Speaker:I'll do my best here.
Speaker:Uh, VIN out gray, which is, uh, literally just sour wine.
Speaker:So, um, the obviously being wine and then Aggrey being sour.
Speaker:Uh, it actually has been traced back as far as even 5,000 BC in
Speaker:Babylon and was used for things such as cooking, preserving, uh,
Speaker:It was as well, a medicine and use for kind of like all over wellness.
Speaker:And while we don't know the exact origin of it.
Speaker:Uh, we believe that it was discovered by a bottle of wine that was left in
Speaker:storage for, you know, several months and started to cause some fermentation
Speaker:and then eventually turned sour.
Speaker:And there you go, you have some vinegar, uh, hence the sour
Speaker:wine and definitely makes sense.
Speaker:Um, of course we don't know the actual truth on that, but probably
Speaker:falls along those lines somehow.
Speaker:And we do have early records.
Speaker:Uh, from the middle east Greece and China, all describing benefits of
Speaker:vinegar in terms of medicinal benefits.
Speaker:So they have things like aiding in digestion, it's antibacterial, uh,
Speaker:great for treating wounds and even treating, uh, the common cough.
Speaker:So it's been found as well in research that by simply drinking just a little
Speaker:bit of vinegar before your meals, you can have things like, and then this is where.
Speaker:The average person will tell you, and they kind of don't know why, but,
Speaker:uh, you know, weight loss, better glucose levels reduced visceral fat
Speaker:and reduced triglyceride levels.
Speaker:These are all really huge claims.
Speaker:And honestly, They're very, very impactful.
Speaker:Um, if you're not familiar with kind of some of the terms that I mentioned here,
Speaker:Uh, it's okay.
Speaker:I'll try to break them down a little bit, but just understand that
Speaker:this is a very simple hack and can have a really huge, uh, ROI here.
Speaker:So.
Speaker:Let's go ahead and talk a little bit about one of the big, I
Speaker:would say, uh, main functions of.
Speaker:Apple cider vinegar.
Speaker:And I'm referring to apple cider vinegar because it's my favorite.
Speaker:Uh, but you can use other vinegars and really its effect on our blood
Speaker:glucose levels because that's really where it plays a massive role.
Speaker:So in terms of vinegar and the role that it plays in our health, Uh, and
Speaker:specifically blood glucose levels.
Speaker:Uh, is basically.
Speaker:. It's ability to flatten our glucose curves.
Speaker:Now, for those of you who are unfamiliar with a continuous glucose monitor, or
Speaker:even just blood glucose levels in general.
Speaker:Uh, a continuous blood glucose monitor is a little patch that you
Speaker:can wear on the back of your arm.
Speaker:Um, it will go ahead and take samples of your blood glucose throughout the day.
Speaker:So then you can see.
Speaker:When you're eating certain foods, how much it spikes your blood glucose levels.
Speaker:And so of course, if you ate something like ice cream, which is
Speaker:very high in sugar, you would see a.
Speaker:You know, massive spike in your blood glucose levels and then
Speaker:eventually a gradual drop-off.
Speaker:And so what we're saying here is that vinegar or in my
Speaker:case, apple cider vinegar is.
Speaker:Pretty good at lowering or flattening those glucose curves.
Speaker:So it's able to decrease that spike in glucose, which is going to play a.
Speaker:Really big role in overall health, uh, throughout your day by not spiking your
Speaker:blood glucose levels, especially when we have so many foods that are extremely
Speaker:high in added sugar, which altogether you really should just try to stay
Speaker:away from them, but let's just be real.
Speaker:We live in the modern world and they tend to sneak in there and we like to
Speaker:have our treats every now and again.
Speaker:So.
Speaker:Uh, this can be a little bit of a hack to help out with that.
Speaker:But of course, this is just going to be kind of a band-aid.
Speaker:Um, the real root of the cause here is the sugar.
Speaker:So if you want to really lower or flatten your glucose curves, the best
Speaker:thing to do would be to lower the amount of sugar that you're eating.
Speaker:But nonetheless, Uh, apple cider vinegar can still play a massive role.
Speaker:So vinegar, what it actually does is it breaks down.
Speaker:Starches into glucose.
Speaker:And sorry, it actually slows the breakdown of starches into glucose and
Speaker:tells your muscles to soak up glucose as it arrives in your bloodstream.
Speaker:Therefore reducing the glucose spike, uh, from something that you just
Speaker:ate, which would be high in sugar.
Speaker:So.
Speaker:I'm going to kind of break this out a little bit more, uh, and kind
Speaker:of reiterate it, but the ways in which it does, this is with a Cedic
Speaker:acid, which is in the vinegar.
Speaker:Uh, temporarily inactivates a digestive enzyme in your saliva because remember
Speaker:digestion starts from the minute you start chewing on your food,
Speaker:you have enzymes in your saliva.
Speaker:And so it inactivates a digestive enzyme.
Speaker:In your saliva that breaks down starch, which allows the sugar and starch to
Speaker:transform into glucose more slowly and not make such a heavy impact on our system.
Speaker:So basically it is allows the sugar and starch to transform into
Speaker:glucose at a slower rate, basically a acidic acid also gets into the
Speaker:bloodstream and penetrates our muscles.
Speaker:Like I said, encouraging them to make glycogen glycogen faster than they would
Speaker:usually, which allows them for, uh, to be more efficient at glucose uptake.
Speaker:So basically just kind of reiterating all of this.
Speaker:It is slowing down the rate at which the sugar and starch transform into glucose,
Speaker:as well as allowing your muscles to make glycogen glycogen faster and uptake
Speaker:more glucose, making it more efficient.
Speaker:So these two things make it so that, uh, we can have less free flowing
Speaker:glucose and less of a glucose spike.
Speaker:So overall flattening that glucose curve.
Speaker:I'm sorry if that was a little bit confusing, but
Speaker:in just very layman's terms.
Speaker:If you eat a high amount of sugar and you take some apple cider vinegar,
Speaker:before you eat that sugar, you are essentially going to have a lower spike
Speaker:in your blood glucose levels, just because it is able to do a few different
Speaker:functions that will kind of buffer the impact of the sugar on your system.
Speaker:Now on top of these incredible benefits as is.
Speaker:Vinegar is also able to decrease the amount of insulin
Speaker:that's released by about 20%.
Speaker:Which is obviously massive because we have a huge issue with, um,
Speaker:insulin, uh, insulin spikes and, um, you know, obviously diabetes.
Speaker:Uh, and all the issues that come along with that.
Speaker:So anything that is going to help out our insulin levels is going
Speaker:to be very, very beneficial.
Speaker:Uh, especially because like I said earlier, we really just eat
Speaker:foods that are too high in sugar.
Speaker:Uh, they're heavily processed and just kind of, not really doing
Speaker:the best stuff for our bodies.
Speaker:Uh, so.
Speaker:To get to the root of that obviously is starting with eating whole foods,
Speaker:getting away from these processed foods, you know, really focusing on
Speaker:not consuming too much added sugars.
Speaker:That's going to be at the root of this.
Speaker:But it will not hurt to take some apple cider vinegar to still
Speaker:receive a lot of these benefits.
Speaker:And especially if you're eating a meal that you probably shouldn't be eating.
Speaker:Uh, it's definitely a good idea to have some apple cider vinegar
Speaker:right before you consume that meal.
Speaker:Now talking a little bit more on insulin sensitive sensitivity, just because it is
Speaker:a massive topic that really does deserve a ton of attention, which I'm not going to
Speaker:be able to get too deep into it right now.
Speaker:But I figured it was worth noting that spirulina as well has shown, uh,
Speaker:sorry, been shown to increase insulin sensitivity, which is very important.
Speaker:Um, this is definitely going to play a huge role in diabetes.
Speaker:Uh, as well as just for.
Speaker:Um, a massive amount of the population.
Speaker:Um, insulin sensitivity is our body's ability to essentially use the insulin.
Speaker:Right.
Speaker:And be sensitive to it.
Speaker:If you are desensitized to insulin, that is not a good thing.
Speaker:That's not what you want.
Speaker:You're going down the wrong path there.
Speaker:Uh, so by consuming spirulina, it's been shown to actually increase our insulin
Speaker:sensitivity, which can help out with, uh, once again, just the over-consumption of
Speaker:sugar, which, like I said, at the root cause it's getting rid of the sugar, but.
Speaker:But, uh, these are things that can definitely help and can play
Speaker:a massive role in the long run.
Speaker:Now, if you listen to the show, you already know that I have one
Speaker:provider of spirulina and chlorella that I'm absolutely in love with.
Speaker:And that is energy bits.
Speaker:I had Catherine Orenstein, the founder of the company on, uh, just a few
Speaker:episodes ago, and she really dove deep into spirulina, especially, and
Speaker:its benefits for our mitochondria.
Speaker:Highly recommend that you go and check out that episode.
Speaker:And on top of that, if you want to go ahead and get your hands on some
Speaker:of these, uh, spirulina tablets, as well as the chlorella tablets, then.
Speaker:Please feel free to go ahead and check out, uh, energy bits website.
Speaker:I will have it linked in the show notes as well as a 20% discount code,
Speaker:because of course I tried to do.
Speaker:Anything that I can to get you guys discounts wherever
Speaker:I am, wherever I'm able to.
Speaker:Uh, so you'll get 20% off your entire order.
Speaker:Uh, once again, if you just click on the link in the show notes,
Speaker:it'll take you right there.
Speaker:And I had the code there as well.
Speaker:It's elemental in all caps.
Speaker:And yeah, go ahead and get yourself some spirulina.
Speaker:I promise you, you will be in love with it.
Speaker:It does incredible things for the body, um, provides over
Speaker:40 plus minerals and vitamins.
Speaker:Really just a powerhouse and can help out with the insulin as well.
Speaker:So, um, of course not making any claims here.
Speaker:Or the insulin.
Speaker:Um, but rather that it can help, uh, in terms of increasing the sensitivity.
Speaker:So moving on, I wanted to jump into how to consume vinegar, which I think is a
Speaker:very important topic as well when talking about, uh, vinegar, because if you're
Speaker:like me, Then sometimes you can be.
Speaker:A little bit of a knucklehead and want to just shoot back the apple cider vinegar,
Speaker:which is very understandable because.
Speaker:Personally, I like efficient.
Speaker:I like quick.
Speaker:I like to just get things done.
Speaker:Um, so instead of drinking a whole glass, uh, with a little bit of apple
Speaker:cider vinegar in there, I thought it'd be a great idea to just shoot it
Speaker:like a shot glass first off it burns.
Speaker:And it definitely feels a little funky in your stomach.
Speaker:Um, that does go away pretty quickly.
Speaker:Uh, but on top of that, like I mentioned earlier, it can be detrimental to the
Speaker:enamel of your teeth, which is not something we want to be messing with.
Speaker:So.
Speaker:Really the best way to consume your vinegar, which in my case,
Speaker:I love apple cider vinegar.
Speaker:Is to simply take a tablespoon of it and mix it in with a glass of water
Speaker:and consume that about 20 minutes before a meal that is going to be,
Speaker:be the ideal time to consume it.
Speaker:And also the ideal way to consume it.
Speaker:Now I've heard people such as the glucose SCOTUS mentioned that drinking
Speaker:it through a straw is going to add an additional layer of protection,
Speaker:just to make sure that none of that.
Speaker:Uh, vinegar is coming in contact with your teeth.
Speaker:Um, maybe that's taking a step too far, but Hey, if you have a
Speaker:straw, why not throw it in there?
Speaker:Just to be extra careful.
Speaker:And on top of it.
Speaker:There's actually a lot of drinks, like kind of almost like mocktails that you
Speaker:can make that are super, super tasty, and you can make them with apple cider vinegar
Speaker:so you can enjoy a little bit of a, a.
Speaker:Uh, like a mocktail, a little bit of a mixed drink almost.
Speaker:Um, minus the alcohol and have it tastes really, really good, but also
Speaker:be beneficial for the digestion of your meal, as well as the buffering of the,
Speaker:you know, uptake of glucose in the blood.
Speaker:So.
Speaker:A few ways of doing it.
Speaker:And honestly, there are a ton of different ways to do this.
Speaker:There's a lot of recipes that the glucose goddess has on her website.
Speaker:I like to just keep it pretty simple here.
Speaker:Um, so what I'll usually do is I'll get a sparkling water of
Speaker:your choice and all throw in the tablespoon of apple cider vinegar.
Speaker:Sometimes I'll leave it just like that, because if I'm being lazy,
Speaker:why not just have it like that?
Speaker:Um, it's very tasty and, uh, is a little, little bit something different
Speaker:than just kind of vinegary water.
Speaker:So, uh, adds a little sparkle to it.
Speaker:And then from there you can really dress it up in any which
Speaker:way you'd like, um, I've seen people squeeze some lime in there.
Speaker:Uh, some people muddle mint, uh, you can do a very, uh, variation of things.
Speaker:The one thing I would recommend is to really watch out with adding any sugar,
Speaker:because that is kind of the goal here obviously is trying to, uh, you know,
Speaker:reduce the impact of sugar on our body.
Speaker:So if you are throwing in like,
Speaker:Cane sugar or even, um, let's say maple syrup or honey or something like that.
Speaker:They were, you know, you're literally adding sugar.
Speaker:The situation, which is not what we're trying to do.
Speaker:So, uh, if at all possible, if you really, really want to add some kind of sweetener
Speaker:to the mix, I would highly recommend adding something like Stevia or monk,
Speaker:fruit, something that's not going to have an impact on your blood sugar levels.
Speaker:Um, so some people don't really like Stevia.
Speaker:I understand because the flavor at the after taste can be a little weird.
Speaker:Um, so I totally can understand that one, a Monkfruit is a
Speaker:really great alternative as well.
Speaker:Um, and realistically, I think.
Speaker:You should only add those if you can't stand the flavor
Speaker:of the apple cider vinegar.
Speaker:Uh, but if you would like you can go ahead and try that out or just do like
Speaker:I do it throw a little sparkling water and a tablespoon of apple cider vinegar
Speaker:together, 20 minutes before your meal.
Speaker:And that's going to do it for you now.
Speaker:I also wanted to mention that there are some vinegars, like a balsamic
Speaker:vinegar, as well as vinaigrettes, which tend to also be high in sugar.
Speaker:So you're going to want to watch out for those and kind of stay away
Speaker:from them when it comes to balsamic.
Speaker:vinegar.
Speaker:Uh, you definitely want to stay away from the one that looks like syrup.
Speaker:If you have the one that's more of a liquid, that's definitely
Speaker:going to be better for you.
Speaker:The syrupy one is going to be higher in sugar.
Speaker:And like I said, the whole goal here is really to.
Speaker:Kind of help us with our, uh, intake of sugar.
Speaker:So by adding more sugar to the mix, that is not what we're going for here.
Speaker:Uh, so I would definitely recommend finding something like
Speaker:just simply apple cider vinegar.
Speaker:It's got a bunch of other benefits to it as well.
Speaker:Uh, because it's not just vinegar, so you can also have actually
Speaker:some, uh, nutrients in there.
Speaker:Uh, with the apple cider vinegar, that's naturally occurring.
Speaker:So, yeah, that's typically my go-to.
Speaker:And it's really just such an easy hack.
Speaker:Like the benefit of doing this is going to far outweigh the slight inconvenience
Speaker:of consuming, you know, honestly, in my opinion, a good tasting glass
Speaker:of sparkling water before your meal.
Speaker:Right?
Speaker:So once again, I probably wouldn't drink this concoction like right before I eat.
Speaker:And you want to give yourself a little bit of time to digest
Speaker:it and get it into the system.
Speaker:Before you go ahead and eat your meal, but highly, highly recommend doing this.
Speaker:It's very simple.
Speaker:I love things that are practical, easy for us to do, but can have a really, really
Speaker:big impact on our health and wellness.
Speaker:And this is absolutely one of those things.
Speaker:So if you're looking for ways to.
Speaker:I just get a huge return on investment.
Speaker:I think this is one of them.
Speaker:And, uh, if you are a person who deals with, you know, really.
Speaker:Uh, like let's say diabetes or, um, even just issues with your blood
Speaker:glucose levels, whatever it may be.
Speaker:Um, definitely go ahead and give this a try.
Speaker:Uh, like I said, you know, this is not a cure all in any way, and I'm not a medical
Speaker:professional, so I'm not making any claims here, but what do you have to lose?
Speaker:Right.
Speaker:Um, and especially if you have a continuous glucose monitor on, go
Speaker:ahead and check this out, take some apple cider vinegar with water before
Speaker:a meal 20 minutes before, and then eat the meal and see the dramatic
Speaker:reduction in blood glucose spike that you have when you do that, as
Speaker:opposed to, if you did not do that.
Speaker:So of course you would have to eat that same meal without the apple cider vinegar
Speaker:to really get the good comparison.
Speaker:But there are tons of charts as well, online and on the glucose
Speaker:goddesses, Instagram page that you can.
Speaker:Just go look at and they will show you, um, The, this kind
Speaker:of flattening of the curve.
Speaker:And so anyways, that's really going to do it for today.
Speaker:Um, I wanted to keep today's episode pretty simple.
Speaker:This is a simple hack.
Speaker:So might as well just have a simple episode, uh, to go with it.
Speaker:But nonetheless, I hope this provided a ton of value for all of you.
Speaker:Um, you know, like I said, I hope this gives you a really high.
Speaker:Uh, return on investment here, which I really believe it does.
Speaker:And there's a lot of science backing this up.
Speaker:If you go online and just search up some of the benefits of apple cider vinegar.
Speaker:You'll see them immediately.
Speaker:Uh, Dr.
Speaker:Google has a ton of, uh, studies that you will pop up and you can read
Speaker:about them to your heart's desire.
Speaker:Um, but hopefully this episode did a nice job of concisely putting it together
Speaker:and yeah, as always, you already know, uh, I appreciate the listenership.
Speaker:It means the world to me.
Speaker:And.
Speaker:Uh, it's just such a blessing to be here, speaking with all of you
Speaker:and providing this, uh, health and wellness information to all of you.
Speaker:And, and hopefully it serves you in some way.
Speaker:I really appreciate all of you truly from the bottom of my heart.
Speaker:Thank you all so much.
Speaker:I hope you have a beautiful rest of your wellness Wednesday.
Speaker:Thank you for tuning in.
Speaker:If you have any questions or concerns or you want to hear about more topics,
Speaker:please feel free to reach out to me at elemental Evan on Instagram.
Speaker:That's where I'm most active.
Speaker:Uh, be sure to tune in to next week's episode as well.
Speaker:And if you have a friend, family or loved one who you think would benefit from this
Speaker:episode, please share this with them.
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Speaker:If you're on apple podcasts for the show, which is going to help people find the
Speaker:show and be able to listen to all of this.
Speaker:Uh, what I like to think is.
Speaker:Could help knowledge, uh, maybe, uh, you have a different
Speaker:opinion, but hopefully it's good.
Speaker:All right.
Speaker:Y'all I appreciate you very much, and I hope you have a
Speaker:beautiful rest of your day.
Speaker:You know, the motto of the show.
Speaker:It is do everything with good intentions and connect your elements.
Speaker:Can't wait to catch y'all on the next episode, I have some great ones coming
Speaker:out and some awesome guests coming up.
Speaker:So please stay tuned and much love to all of you have a great one piece.
