How To Use Apple Cider Vinegar | Complete Guide!

Raw ACV Capsules:

How To Use Apple Cider Vinegar | Complete Guide is a video that highlights everything you need to know when it comes to using apple cider to improve your health.

Apple cider vinegar benefits have been know for centuries as it has been proven throughout the ages to offer incredible health benefits time and time again. The apple cider vinegar drink is quite popular right now and continues to be a staple for those who are doing intermittent fasting and the ketogenic diet.

Apple cider vinegar intermittent fasting benefits are great because the apple cider vinegar will do two great things for you. Help you balance your PH and also satiate you so that you are not so hungry that you want to break your fast. When it comes to when to drink apple cider vinegar there are basically four good times, morning, before a meal, while fasting, and lastly before bed. The research is clear that ACV is mot effective during these times.

A lot of people ask how much apple cider vinegar should I drink a day. This is a common question and the research is clear on this topic as well. Most of the research points to 1-2 tbs per day for any results at all. It is most impactful drinking it two times per day, and some even drink it up to three times per day. So then the question becomes how much is too much apple cider vinegar. The truth is that there is no particular number that research has pinpointed as too much but its always good to remember that too much of a good thing is not a good thing.

When we took into consideration how to use apple cider vinegar for weight loss the research also points to 1-2 tablespoons per day. In one study on acv they found that over a 3 month period participants lost on average 2-4 pounds by simply drinking apple cider vinegar. That is pretty impressive considering they didn't change their diet nor add in exercise. The weight loss was all from acv.

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  1. Sheli on January 20, 2019 at 7:32 pm

    I took it in a shot while I was losing my weight. I had to follow it by drinking water. Now I can’t stand even the smell of it. I think I may have overdone it. But yes Dr Nick it works sooooooo well. Thank you for this information.

  2. C & F Bx - Lx on January 21, 2019 at 8:02 am

    Interesting video and great channel, I’ve learned a lot of things with it, thank you. I use avc 3 times a day (buy it organic but also I’ve made my own avc with my orchard apples, so easy, good taste and with the mother), lost 12 pounds with it + fasting, reduced carb and OMAD. Greetings from Europe (Belgium)

  3. L D on January 21, 2019 at 9:42 am

    Great info. I tried AVC with 1/2 tsp salt (I am keto) , 1/2 tsp lemon, and 1/2 tsp cinnamon. No artificial sweetener. It was great and it did kill hunger. Awesome hack!

    • Jeannie Lecure Schroeder on May 21, 2019 at 6:55 pm

      How much ACV are you putting with all these ingredients?

    • Suzie Clary on July 8, 2019 at 5:24 pm

      Mine is similar, 2tbsp acv, 1tsp colored seasalt, lemon oil (or juice to taste), and cayenne pepper, in half gallon for the day. It helps me get the water in.

    • cristina pamart on July 13, 2019 at 7:59 pm

      E D do you drink it in your fasting window x

    • Kyle Robles on August 12, 2019 at 10:12 am

      Thank you all for giving your good experiences to all …May God showers , His blessings to Us !!!

  4. Kittenx kore on February 12, 2019 at 6:01 pm

    Yes I love drinking it before bed. I feel so much more rested in the morning. It’s amazing !

    • Kay Mann on April 1, 2019 at 3:49 pm

      I tried that and for the first hour I was battling with acid reflux so couldn’t sleep. To counter this, in case others have the same issues, I took the ACV a couple hours before bedtime.

  5. Rust R on March 7, 2019 at 2:00 pm

    Hi there! Great informative video you put together!!! A big thumbs up to you!!!
    I’d like your opinion on this: Can having two tbsps of Braggs Apple Cider Vinegar an hour before eating help your body break down stored body fat? For an individual who works out the entire body in four days followed by 20-25 minutes cardio, while eating in moderation?

  6. Rosanna Cellini on March 9, 2019 at 4:16 am

    I love tomato salad the most. I always put 2 or 3 tablespoons of ACV and 2 tablespoons of OL oil. Then I add, minced garlic, some basil, blk pepper and a little Seasalt. Mix good, and chill for an hour or so. I make this at least 3 to 4 times a week. It’s really tasty. 👍👌

  7. Shelly Black on March 22, 2019 at 7:24 pm

    Thank you for the very informative video. I’m looking for the links you mentioned you would add below. One was for the proper ACV Pills and the other was for different recipes to mix with the ACV to make it go down easier. Thank you

    • Suzie Clary on July 8, 2019 at 5:30 pm

      All added written materials on youtube are accessed using the little arrow along same line as the title, but on right side of screen under the video.

  8. Lake Rayne on March 26, 2019 at 7:48 am


  9. Navya Mekera on April 11, 2019 at 2:55 pm

    Great video! I absolutely love ACV, I suggested it to my friend and he had excessive diarrhea and swore to never consume Acv again. Can you please explain why this happened and how to remedy it?

  10. Flor Morena on April 20, 2019 at 11:27 am

    Great video! I hear mixed review on drinking it straight. Some say it’s the best way, others say it’s not the beat that way. I just keep it simple and follow the directions on the back. 1-2 teaspoons in an 8oz glass of water first thing in the morning and it’s amazing! Been doing it the past 4 months

    • Cookie Gurriah on April 23, 2019 at 8:13 am

      It’s the right way

    • Flor Morena on April 23, 2019 at 6:19 pm

      Cookie Gurriah you mean I’m taking it the right way? Or taking it straight is the right way?

  11. Billy Bones on May 2, 2019 at 2:11 am

    After watching videos regarding ACV and reducing blood sugar levels. I decided to replace Metformin (had tummy issues with it) with ACV and stevia. I’ve been taking ACV capsules for almost two weeks then had blood work at a lab. I haven’t been able to lose any weight yet. That along with reducing sugar intake… my blood glucose was 21 points lower than my blood work 3 months prior! I cannot verify it was the ACV only or a combination of what I’m doing, but I’m a believer! I replaced sugar laden drinks with stevia ‘water drops’. Eventually I’ll try liquid ACV diluted in water recipes. I’m a believer! Now I’m going to try more natural ‘remedies’. I’m very grateful for the data!

    • S SS on May 10, 2019 at 6:18 pm

      A blood sugar number is like a photograph: all it tells you your blood sugar at that instant.

      It does not tell you how your blood sugar has been running over hours, days, weeks. months.

      The number to watch is your glycosylated hemoglobin (aka glycated hemoglobin) – HbA1C (aka HGA1C).

      HbA1C under <5.7 is Normal.

      HbA1C in the range of 5.7-6.4% is termed Prediabetes.

      And if your HbA1C is over 6.4% you are a Diabetic.

      HBA1C is a measure of blood sugar control . . . over time.

      The longer your blood sugar remains stable and within normal range the lower your HBA1C number.

      HbA1C can show how much you've been cheating i.e., eating carbs and high glycemic index foods
      that no one should ever be eating anyway. However this statement should not be taken as gospel
      because there are plenty of diabetics who, despite their strict adherence to diet, their blood sugar
      continues to roller-coaster known as the Somogyi effect.

      Nonetheless HbA1C is still used as a marker of diabetic control.

      How long does it take to see you HbA1C change?

      About 3-4 months to see your HbA1C change.

      A 21 point drop in blood sugar is notable, however, it is not an indicator of blood sugar control over time,
      the time needed to lower your HBA1C number.

      Congrats on taking steps to take control of your life!

      With regard to your diabetes and weight: thousands of people have reversed their diabetes and lost lots of weight
      on a ketogenic diet with intermittent fasting.

      Search YouTube for fasting and watch a few documentaries. Amazing. Runs counter to everything I learned in med school
      and a lifetime devoted to the health sciences.

      A few favorites:

      I recommend : subscribe and get an email everyday with info. On his site you can search for any health issue
      and get a wealth of information. He will not sell your information.

      How many fat people live to 100 years and more?

      None that I know of.

      But time and again lab studies have confirmed that calorie-restriction translates into increased longevity in all animal models.

      Why not the human animal? We use lab animals to test the effects of everything else and come up with some kind of idea
      of how “X” will affect us so why not apply what we know about every lab animal tested for longevity and calorie-restriction
      to us?

      When you fast your growth hormone goes through the roof, so lose any idea that a few hours or even days of fasting will destroy
      your muscularity. Just have a look at Thomas DeLauer, SixPackAbs, and you’ll see that keto and muscles go together very well.
      Thomas works out a LOT, but even he only gets about 100-120 grams of protein per day and he’s about 5’10” and 190lbs (ripped).
      How to go about keto?

      Of your target calorie intake per day (and that will vary by age, sex, lifestyle, how sedentary you are, how much you work out)
      a ketogenic plan could be:

      80% of daily calories from HEALTHY fats: omega-3 to omega-6 fat ratio no more than 1:5
      25 grams of carbs (100 calories) from high-fiber sources like kale, romaine, spinach and the like
      60-80 grams of protein per day

      Say you’re targeting 1600 calories per day.

      Then you’d have:

      140 grams of HEALTHY fat per day = 1280 calories
      25 grams of carbs (100 calories) from high-fiber sources like kale, romaine, spinach and the like
      60 grams of protein per day

      Your body can only tolerate 12-15grams of protein per meal for a woman and 16-20grams of protein for a man.

      This is about 1.5 ounces of chicken, meat or fish for a woman and 2.0 ounces for a man.

      Any more than this eaten in one meal will be turned into sugar by your liver (gluconeogenesis), absorbed, and stored as fat.

      You can have this amount of protein every 2 hours and if you include the fat, you will not feel hungry or craving.

      Intermittent fasting: this is about eating in a 6-8 hour window everyday. So you are fasting for 16-18 hours everyday.

      For those 16-18 hrs you consume only water and other non-caloric substances, which are black coffee, tea and the like
      without any cream and certainly without sugar.

      Say you get up at 6:00 am: have black coffee.

      Hold off eating your first meal until 12-noon.

      12-noon: have 35grams of fat, 20grams of protein and 6grams of salads. Make your salad dressing avocado oil or
      coconut oil. This will be a 419 calorie meal.

      2:00 pm: eat again

      4:00 pm: eat again

      6:00 pm: eat again

      A healthy alternative: 3 ounces of USDA Organic, raw, not roasted, walnut: a perfect meal.

      Bacon & eggs: yes! But no bread or toast. But they have to be CLEAN: USDA CERTIFIED ORGANIC.
      Do not eat anything within 3-4 hours of going to bed and no liquid intake within 2 hours of bedtime: you want to
      urinate just before turning in and sleep the whole night through, not wake up and have to urinate, interrupting that
      healing sleep.

      Get a minimum of 8 good hours of sleep each night.

      Get the TV out of the bedroom.

      Sleep in a blacked-out room.

      Sleep is when your body heals, when you will lose the most weight and when you will grow muscle.

      Sleep . . . there’s no substitute.
      BTW: only eat USDA ORGANIC CERTIFIED veggies, wild-caught fish, and free-range chicken and beef. Beef should
      be 100% grass-fed: NO CORN FINISHING, NO ANTIBIOTICS, NO HORMONES, NO GMO-FEED: 100% grass-fed only
      on fields that have NOT been sprayed with glyphosate (Monsanto’s RoundUp).

      Get to know your local farmer.

      In the northeast Miller’s Biodiversity is a good source:

      Depending on where you are in the country there are other sources like Miller.

      See: for sources in your locale.

      And oh yes: NO ALCOHOL WHATSOEVER.

      No: beer, wine, liquor . . . AT ALL.

      Carb: 4 calories per gram of net carb (net carb is total carb minus fiber).
      Protein: 4 calories per gram
      Fat: 9 calories per gram

      The effects of alcohol on your body are so many and deep that its a whole discussion in itself.

      Learning that alcohol causes certain kinds of cancer, and this effect is dose-related, meaning the more alcohol, the greater
      the chances of getting a form of alcohol-associated cancer such as the mouth, throat, pharynx and esophagus can help
      you stop when reaching for that drink or beverage.

      Ethanol (aka alcohol whether in beer, wine, spirits, etc)is a proven substance that causes mutations in cells and, a metabolite
      of ethanol (acetaldehyde) produced in the liver is highly carcinogenic, which explains both the local (mouth, throat, esophageal
      cancers) as well as distant (skin, liver, breast) cancers.

      Alcohol (Ethanol) causes cell death at the concentrations present in alcoholic beverages. Any surviving cells might undergo
      changes to their DNA that lead to cancer.

      Alcohol with tobacco INCREASES the chances of getting these cancers as well as their severity.
      That’s a lot to start with, I know, but with diligence and application, it becomes 2nd nature.

      In the beginning your body is going to scream “I want carbs! I want sugar! I NEED IT!”.

      But resist.

      Drink 1-TBSP apple cider vinegar (ACV) in 10-12 ounces of water to ward off hunger pangs.

      You may also experience “brain fog” as your body adapts to using fat for fuel.

      When we were living in caves, did we eat 3 squares a day? Everyday?


      We ate when we killed, stuffed ourselves, and when all the animal was consumed we fasted until we killed again.

      We did not eat 3 square meals a day and CERTAINLY DID NOT “SNACK” BETWEEN MEALS!

      These ideas are the false notions of the food industry to get us to eat more.

      The more we eat, the more money they make.

      Nothing to do with our health.

      We evolved over hundreds of thousands of years . . . TO FAST.

      Our bodies are designed to feed off our fat so KETOSIS IS A NATURAL STATE.

      You’re supposed to fast!

      Its healthy to fast.

      Fasting cleans up your body’s worn out cells and renews, recycles and rejuvenates itself right on down to inside
      your cells.

      So don’t believe anyone who says otherwise.
      It will take a couple weeks to maybe a couple months to turn off your body’s carbs-for-fuel genes and turn on its
      fat-for-fuel genes, but it will happen. You have all the DNA genes you need to make this happen. Just be patient,
      stay the course, and it will happen.

      I lost 75 lbs in 4 months.

      The first 50 lbs came off in 10 weeks; the rest over the next 7 weeks (4.3 weeks per month).

      And I’ve kept it off for going on 2 years.

      And absolutely no exercise whatsoever. Nothing. Not a single pushup, no cardio, no weights . . . nothing.

      Purely keto + intermittent fasting.

      Not that I recommend no exercise!

      I am now getting back into fitness.

      If you exercise while doing keto, intermittent fasting and no alcohol, the weight should fall off you like a hot
      knife through butter.

      I no longer crave cake, breads, bananas, apples because I no longer need carb-sugar for fuel: I know better.

      NO JUICES.

      No apple juice, orange juice, pineapple, tomato . . . no juice.

      Juices are the fruit without the healthy fiber: all the sugar is released all at once. This sugar causes a huge insulin spike
      and all the bad stuff that follows too much insulin.

      Insulin shuts down fat-burning, instantly.
      There’s more to this like how to tweak things when including exercise.

      But this is a beginning.

      Research more for yourself.

      Try this program.

      Again, this is a lot, but I hope it helps!

    • cat daddy on June 9, 2019 at 12:09 am

      @S SS great info indeed!!!

    • IlonaK on June 9, 2019 at 9:03 pm

      @ @cat daddy

      My pleasure.

  12. Colin Matthews on May 20, 2019 at 5:24 am

    Thank you for explaining the benefits of ACV in a easy to understand video, really appreciated

  13. Helen Ndow on June 17, 2019 at 9:58 pm

    I have used avc for the last 40 years. Before bed I treat myself to montmorency cherry juice instead.
    Morning avc is added to vegetable juice, other times with coconut water. I am 83 now and arthritis free.

    • linda Armel on September 5, 2020 at 3:09 pm

      Helen that’s fantastic stay blessed🙏

    • World's First ACV Gummy on April 19, 2021 at 10:55 am

      *I’ve been trying to include apple cider vinegar into my routine for ages, but the taste just made it so hard. Goli Gummies really were a game changer for me* 🍎

    • Helen Ndow on April 19, 2021 at 11:02 am

      @World’s First ACV Gummy good for you, gummies are a really good idea for all sorts of supplements, unfortunately for me they are all much too sickly sweet.

    • Sukanta chandra on July 25, 2021 at 1:56 pm

      But it is increasing acidity

    • Helen Ndow on July 25, 2021 at 2:28 pm

      @Sukanta chandra that’s good, we need it to digest food.stomach acid is there to digest your food.too.

  14. sicmic on June 26, 2019 at 12:00 pm

    This guy explains things so well. Very clear and to the point.

  15. Vernice Hoyt on July 7, 2019 at 4:36 am

    Love your simplistic approach conveying such invaluable health content Dr. Zyrowski. New subscriber, and thank you!

  16. T. P. on July 7, 2019 at 4:41 pm

    You didn’t mention a massive application for ACV. 2-3 tablespoons prior to workouts. If you do fasted workouts, this is especially helpful.

  17. UltravioletHeather on July 10, 2019 at 6:41 pm

    I have been using ACV for a while now. When I was first using it I noticed that a chip in my tooth was increasing in size and I had leg cramps even though I take magnesium. I did some more research and discovered that it is really important to be taking Vitamin K2 along with the ACV because that takes the calcium that has been freed up from the areas in the body that it doesn’t belong and it puts it where it does belong, in the teeth and bones. As long as I take the K2 the chip in my tooth is actually filling back in and there are no more leg cramps.

  18. Sasha DeKasha on July 20, 2019 at 4:38 pm

    This is the best video on apple cider vinegar I’ve seen from the beginning to end! Thank you for taking the time to research, film, edit and publish it!

  19. Gi Cebu on September 25, 2019 at 3:29 am

    Thank you Doc, this information is really of a great help for me for my weight loss journey…☺️

  20. Thiem Tran on December 24, 2020 at 10:13 am

    I’m currently taking apple cider vinegar straight shot daily basis. I’m taking one straight shot in the morning before work out and one straight shot in evening before going to bed. It’s amazing benefits.
    Thanks so much Dr Nick to share your wisdom with us. I lose alot of fat looking so lean. Thanks Dr. You are awesome. Very clear explanations easy to understand. Love to watching your videos keep updated. Thanks. Merry Christmas and happy holidays to you and your family as well.

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