My WFPB Diet: Day 252–Apple Cider Vinegar and AMPKs

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195.7 lbs today 

Dr. Greger writes in How Not to Diet:

Apple Cider Vinegar: 

  • 2 tsp reduces blood sugar spikes, 
  • increases satiety, and 
  • flavors your salad and food. 
  • Never drink it straight because it can burn. 
  • Never put it in on your skin. 
  • Beware that apple cider vinegar tablets may not actually contain apple cider vinegar 
  • Spread it out with food throughout the day, about 2 tsp per meal.
  • Try varieties of vinegar to fit your palette at a local vinegar store: chocolate, apricot, hickory smoked garlic, …
  • It activates your AMPK
Here’s ChatGPT to expound on what AMPKs are in Dr. Greger’s How Not to Diet


Dr. Greger focuses on AMPK because it aligns with his emphasis on evidence-based, natural strategies for weight management. By promoting AMPK activation through diet, exercise, and lifestyle changes, you can create a metabolic environment that encourages weight loss while also improving overall health.


AMPK (AMP-activated protein kinase) is a critical enzyme that plays a key role in regulating energy balance at the cellular level. It acts as a metabolic master switch, helping your body respond to energy deficits by triggering processes that produce energy and suppressing processes that consume it unnecessarily.


Key Points About AMPK

  1. What It Does:
    • AMPK is activated when cellular energy levels are low (e.g., during fasting, exercise, or calorie restriction).
    • It helps increase energy production by enhancing glucose uptake and fat burning (lipid oxidation).
    • It reduces energy storage by inhibiting processes like fat and cholesterol synthesis.
  2. Relevance to Weight Loss:
    • AMPK activation shifts the body’s metabolism towards burning stored fats for fuel, which is why it’s often associated with weight loss and improved metabolic health.
    • It can improve insulin sensitivity, which helps regulate blood sugar levels.
    • It reduces fat storage by inhibiting the enzyme acetyl-CoA carboxylase, which is involved in fatty acid synthesis.
  3. How to Activate AMPK: Dr. Greger highlights several natural ways to activate AMPK for weight loss and metabolic health:
    • Exercise: Physical activity is one of the most potent ways to activate AMPK.
    • Fasting/Calorie Restriction: Energy shortages in the body activate AMPK.
    • Certain Foods and Nutrients:
      • Foods rich in polyphenols (like berries, green tea, and turmeric) can activate AMPK.
      • Vinegar (acetic acid) has been shown to boost AMPK activity.
      • Spices like cinnamon, chili peppers, and ginger may also activate AMPK.
      • Cold Exposure: Lower temperatures can activate AMPK as the body works to generate heat.
  4. Health Benefits Beyond Weight Loss: AMPK has broader health benefits, including improving cardiovascular health, reducing inflammation, and potentially extending lifespan by improving cellular health and efficiency.


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