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Happy May Day! Today also marks International Workers’ Day… And International Guerilla Gardening Day! Whatever you celebrate or don’t, take a moment to reflect on the coming season and how you can make it the best yet.
⏰ IN A RUSH?
Today’s 30-Second Summary
If you don’t have time to read the whole email today, here are some key takeaways:
If you can’t do deep squats, the trick is having a series of exercises that will get you there (see today’s video for a walk-through)
Apple cider vinegar, taken before or after a meal, can help keep blood sugar levels even
If you take it before a meal, it’s also an appetite suppressant
It also lowers triglyceride levels, lowers overall cholesterol, and raises HDL (good) cholesterol
Nothing is stronger than a small hope that doesn’t give up (see our book of the day)
Read on to learn about these things and more…
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We’re working with our email service provider to reduce how often this happens, but would you please reply to this email, to let us know where it arrived?
If you could literally just hit reply to this email and say “main” or “spam” or “promotions” per where it arrived, that’d help us a lot! Many thanks.
👀 WATCH AND LEARN
You CAN do deep squats!
The ability to get up off the ground without the assistance of your arms is important. So, we can start with something we can do and build up! Hampton from Hybrid Calisthenics is here to walk us through it:
If you’d like more from this trainer, you can check out the full routine he recommends on his website:
Click Here To See The Full Hybrid Calisthenics Routine! ← free, and no sign-up required; it’s right there!
🍏 MAIN FEATURE
An Apple (Cider Vinegar) A Day…
You’ve probably heard of people drinking apple cider vinegar for its health benefits. It’s not very intuitive, so today we’re going to see what the science has to say…
Apple cider vinegar for managing blood sugars
Whether diabetic, prediabetic, or not at all, blood sugar spikes aren’t good for us, so anything that evens that out is worth checking out. As for apple cider vinegar…
...the answer found by this study was "yes", but their study was small, and they concluded that more research would be worthwhile. So...
...was also a small study, with the same (positive) results.
But! We then found a much larger systematic review was conducted, examining 744 previously-published papers, adding in another 14 they found via those. After removing 47 duplicates, and removing another 15 for not having a clinical trial or not having an adequate control, they concluded:
❝In this systematic review and meta-analyses, the effect of vinegar consumption on postprandial glucose and insulin responses were evaluated through pooled analysis of glucose and insulin AUC in clinical trials. Vinegar consumption was associated with a statistically significant reduction in postprandial glucose and insulin responses in both healthy participants and participants with glucose disorder.❞
Check it out:
Apple cider vinegar for weight loss?
Yep! It appears to be an appetite suppressant, probably moderating ghrelin and leptin levels.
But…
As a bonus, it also lowers triglycerides and total cholesterol, while raising HDL (good cholesterol), and that’s in addition to doubling the weight loss compared to control:
How much to take?
Most of these studies were done with 1–2 tbsp of apple cider vinegar in a glass of water, at mealtime.
Obviously, if you want to enjoy the appetite-suppressant effects, take it before the meal! If you forget and/or choose to take it after though, it’ll still help keep your blood sugars even and still give you the cholesterol-moderating benefits.
Where to get it?
Your local supermarket will surely have it. Or if you buy it online, you can even get it in capsule form!
🌍 AROUND THE WEB
What’s happening in the health world…
More to come tomorrow!
📖 ONE-MINUTE BOOK REVIEW
The Comfort Book - by Matt Haig
❝The hardest question I have ever been asked is: "How do I stay alive for other people if I have no one?" The answer is that you stay alive for other versions of you. Stay for the person you will become❞
This book "is what it says on the tin". Matt Haig, bestselling author of "Reasons to Stay Alive" (amongst other works) is here with "a hug in a book".
The format of the book is an "open it at any page and you'll find something of value" book. Its small chapters are sometimes a few pages long, but often just a page. Sometimes just a line. Always deep.
All of us, who live long enough, will ponder our mortality sometimes. The feelings we may have might vary on a range from "afraid of dying" to "despairing of living"... but Haig's single biggest message is that life is full of wonder; each moment precious.
That hope is an incredible (and renewable!) resource.
That we are more than a bad week, or month, or year, or decade.
That when things are taken from us, the things that remain have more value.
Bottom line: you might cry (this reviewer did!), but it'll make your life the richer for it, and remind you—if ever you need it—the value of your amazing life.
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Wishing you a merry merry month of May,
The 10almonds Team