Latest / Hardiness with Dr Paul Taylor / How to lose up to 10% of your bodyweight in 12 weeks without diet or exercise

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How to lose up to 10% of your bodyweight in 12 weeks without diet or exercise · Hardiness with Dr Paul Taylor

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  Speaker 1: Everybody, welcome to another edition of Wisdom Wednesdays. Now, unless
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  Speaker 1: you're living under a rock, you will know that overweight
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  Speaker 1: and obesity is a big problem and it's getting worse.
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  Speaker 1: We know that, according to the World Health Organization, more
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  Speaker 1: than one point nine billion adults or overweight worldwide, and
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  Speaker 1: that's in twenty sixteen, so I think we could safely
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  Speaker 1: say it's crossed a two billion mark. And at that
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  Speaker 1: time there was more than six hundred and fifty million
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  Speaker 1: or actually obese, and worldwide obesity has nearly tripled since
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  Speaker 1: nineteen seventy five. And there are lots of tried and
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  Speaker 1: field interventions if to lose weight, and there's also quite
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  Speaker 1: a lot of ones that are pretty successful, including some
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  Speaker 1: of the recent weight loss drugs. But with those things,
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  Speaker 1: I think we need to wait and see what the
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  Speaker 1: long term consequences are. Today, I want to talk about
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  Speaker 1: a very very simple little activity that everybody can do
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  Speaker 1: to lose weight. So what they did in this study,
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  Speaker 1: this is a randomized controlled, double blind placebo study. So basically,
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  Speaker 1: people were split into groups randomly, and some people were
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  Speaker 1: given apple cider vinegar to take on the morning in
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  Speaker 1: an empty stomach. There was three groups of that one
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  Speaker 1: group getting five milli liters per day, another group getting ten,
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  Speaker 1: and another group getting fifteen. And then the fourth group,
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  Speaker 1: which is the control group, received a placebo and they
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  Speaker 1: did this for twelve weeks, and they measured a whole
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  Speaker 1: heap of anthropanetric measurements such as BMI with the hip ratio,
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  Speaker 1: and they also did their fasting blood glucose, their triglycerides,
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  Speaker 1: and their cholesterol levels at the start at week four,
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  Speaker 1: at week eight, and week twelve. Now, this is a
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  Speaker 1: double blind study, which means that the not only did
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  Speaker 1: the participants not know what they were taking, but the
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  Speaker 1: researchers didn't know. And that's the best design of a
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  Speaker 1: study that you can get. And what I liked about
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  Speaker 1: this study is you will know if you're drinking apple
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  Speaker 1: side of vinegar. So in order to mimic the taste
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  Speaker 1: of the vinegar, the placebo group actually contained lactic acid,
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  Speaker 1: which gives the same lassity taste, and identical looking bottles
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  Speaker 1: were used for both the apple side of vinegar and
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  Speaker 1: the placebo group, and they consumed it without knowing its identity,
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  Speaker 1: and in two hundred and fifty mills or sorry hundred
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  Speaker 1: mils of water. And then what they also did in
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  Speaker 1: this study is they measured their daily physical activity. So
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  Speaker 1: it was a really really rigorous design of a study.
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  Speaker 1: So what did they find. What I should have told
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  Speaker 1: you is that these were young people, so their average
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  Speaker 1: age was eighteen years plus five and a half years, right,
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  Speaker 1: plus a manus five and a half years, I should say,
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  Speaker 1: in the both the placebo and the experimental groups. And
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  Speaker 1: what they found was that at week four, week eight,
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  Speaker 1: and week twelve, and there were significant decreases in both
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  Speaker 1: body weight and BMI in the people who had the
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  Speaker 1: apple sided vinegar. And the decrease was dose dependent in
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  Speaker 1: that those who received higher doses actually lost the most weight.
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  Speaker 1: So to dig into the details a little bit, I
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  Speaker 1: will read out the results. So group one who took
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  Speaker 1: the five millileterers per per day, they started off at
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  Speaker 1: a mean body weight of seventy nine kilos plus a
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  Speaker 1: manage twenty seven, let's not worry about that. And by
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  Speaker 1: week four they've gone to seventy eight point one on average,
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  Speaker 1: Week eight they'd gone to seventy seven point three, and
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  Speaker 1: week twelve they'd gone to seventy three point nine, So
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  Speaker 1: basically a five kilo weight loss in that group. In
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  Speaker 1: Group two, they went from seventy nine point three to
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  Speaker 1: seventy eight point one to seventy seven point two to
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  Speaker 1: seventy one point nine, so these guys lost what was
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  Speaker 1: that seven point four kilos over the time. And then
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  Speaker 1: in Group three, which was the fifteen mills, these guys
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  Speaker 1: went from seventy seven point two at the start to
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  Speaker 1: seventy four kilos week four, seventy two point six kilos
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  Speaker 1: at week eight, and seventy point two, so they lost
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  Speaker 1: seven point five kilos in total over the twelve weeks,
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  Speaker 1: and then their BMIs decreased accordingly over time. That there's
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  Speaker 1: not oh sorry, I should have said the placebo group,
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  Speaker 1: and they were seventy nine point one at the start
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  Speaker 1: and at week twelve they were seventy eight point eight,
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  Speaker 1: so lost zero point three kilos, which was not statistically
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  Speaker 1: significant with circumference. I'm just going to give you that
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  Speaker 1: they start and end, and Group one went from eighty
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  Speaker 1: five point nine down to eighty three, so two point
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  Speaker 1: nine and centimeters lost off their west. Group two, the
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  Speaker 1: ten Mils went from eighty four point seven to eighty two,
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  Speaker 1: so they lost two point seven centimeters. Group three eighty
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  Speaker 1: five point three centimeters to eighty one point nine, so
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  Speaker 1: they lost three point four centimeters. And then the placebo
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  Speaker 1: group and they actually put on zero point two centimeters,
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  Speaker 1: again not statistically significant, So just to summarize that, the
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  Speaker 1: best group, which was the fifteen mills per day of
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  Speaker 1: apple cider vinegar, and they lost seven and a half
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  Speaker 1: kilos over the twelve weeks, and they also reduced their
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  Speaker 1: wet circumference by three point four centimeters over those twelve weeks,
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  Speaker 1: which is a pretty good effort considering they weren't doing
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  Speaker 1: anything else whatsoever. And what they also found was that
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  Speaker 1: the groups who had the apple cider vinegar, they had
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  Speaker 1: significant reductions in their blood glucose at weeks four, eight,
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  Speaker 1: and twelve compared with the start, and they had significant
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  Speaker 1: reductions in their triglystrides and toll cholesterol of weeks eight
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  Speaker 1: and twelve when compared to the start. That's all three groups,
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  Speaker 1: and the fifteen mills the highest dose and through the
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  Speaker 1: dreation of twelve weeks, that was the most effective dose,
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  Speaker 1: so that had the biggest impact on those things. And
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  Speaker 1: again in the placebo group, there were no differences, So
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  Speaker 1: that is pretty damn significant. If you ask me, five
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  Speaker 1: ten or fifteen mills of apple cider beginner taken in
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  Speaker 1: the morning on an empty stomach, can significantly reduce weight
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  Speaker 1: and quite a bit of weight, like almost in these cases,
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  Speaker 1: almost ten percent of their body weight, which is really
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  Speaker 1: really significant. That would have a significant impact on their
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  Speaker 1: blood pressure. I don't know why they didn't measure blood
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  Speaker 1: pressure in this, but we know ten percent reduction in
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  Speaker 1: body weight has a significant impact on blood pressure. But
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  Speaker 1: it also impacted all of their blood so their metabolic
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  Speaker 1: health improved pretty damn significantly over the twelve week period. Now, why,
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  Speaker 1: why why can apple cide or vinegar have that effect.
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  Speaker 1: There seems to be a number of potential mechanisms at work.
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  Speaker 1: I mean, other studies have shown that apple side of
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  Speaker 1: vinegar taken before meals can help reduce what's called prosprandial
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  Speaker 1: blood sugar levels, that's your blood sugar after the meal.
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  Speaker 1: But these guys took it on an empty stomach. Now,
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  Speaker 1: there seems to be from animal models that when they
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  Speaker 1: are fat apple side of vinegar they have increased energy expenditure,
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  Speaker 1: improved incident sensitivity, and improved appetite and satiety. Regulations regulation, sorry,
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  Speaker 1: and the thinking is that it is primarily the ascetic
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  Speaker 1: acid in the apple, socide or vinegar that's having an effect,
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  Speaker 1: and the biological action might be driven by binding to
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  Speaker 1: what's called g protein coupled receptors gprs, and these receptors
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  Speaker 1: are expressed in various insulin sensitive tissues such as your fat,
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  Speaker 1: your muscle, your liver, and your pancreas, but also in
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  Speaker 1: the small intestine and colon, and other research and animals
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  Speaker 1: suggests that the apple side of any of the active
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  Speaker 1: ingredients can inhibit the activity of something called carbohydrate responsive
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  Speaker 1: element binding protein. So this is a transcription factor that's
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  Speaker 1: involved in regulating the expression of genes that are involved
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  Speaker 1: in the creation of fat, what we call lipogenic genes.
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  Speaker 1: But also it seems to have an impact on both
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  Speaker 1: lipogenesis the creation of fat, and gluconeogenesis, the creation of
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  Speaker 1: new glucose through and you probably don't even want to
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  Speaker 1: know this activation of five a MP activated protein kiniess
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  Speaker 1: in the liver. So there seems to be that there
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  Speaker 1: are well understood biological mechanisms by which this can have
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  Speaker 1: an effect, and other animal studies shows that acetate can
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  Speaker 1: actually increase the secretion of satiety hormones in the gut
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  Speaker 1: and such as GLP one and pyy hormones, So these
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  Speaker 1: are hormones that impact how hungry we actually are. So
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  Speaker 1: there you have it. It seems in this very well
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  Speaker 1: designed study that regular consumption of apple sided vinegar on
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  Speaker 1: an empty stomach can lead to significant up to ten
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  Speaker 1: percent and loss of body weight and improvement in blood
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  Speaker 1: glucose and blood lipid measures. And it seems to be
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  Speaker 1: mediated by a number of different mechanisms and different biological
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  Speaker 1: pathways to do with satiety and creation of fat and
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  Speaker 1: glucose in the body. But I also suspect that wasn't
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  Speaker 1: looked into in this We know that vinegar and apple
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  Speaker 1: side of vinegar particularly has a positive impact on the
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  Speaker 1: gut microbiome. So I'm actually looking forward to other studies
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  Speaker 1: that look at the impact of apple side of vinegar
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  Speaker 1: on the gut microbiome. But until that comes, just crack
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  Speaker 1: on because it works. Catch you next time.